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Living Healthy
in
The Modern World
by Henry 8c Friends
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Sections
Introduction
Nutrition & Diet
Getting Started
Macro Nutrition
Food Truths (Cholesterol, GMOs, Tap Water)
Anti Nutrition
Vitamins
Foodstuffs (Grass Fed, Pastured, Fermented)
Diet Lifestyles
Weight Loss & Gain
Health
Spiritual Lesson
Herbal Remedies
Hormonal Health
Endocrine Disruptors
Strength Training
Supplements
External Optimization
Women's Health
Navigating Cosmetics
Online Stores & Resources
Sources
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Introduction
Our world is filled with awe inspiring beauty. You may see it in the tree blowing outside,
in an elderly couple walking to church, or in the smile on a newborn's face.
However...
Our world has been poisoned and it affects us on a biological level. Chemicals
manufactured for cheap consumer goods, infant formula with fillers, and compounds in
the water to make us "healthy". We must work towards cleansing these things from us.
When it comes to greatness and beauty: If not you... who else?
This guide is for men and women who live their life in service to a cleaner, healthier,
and safer world. Throughout this guide consider the importance of spiritual purpose
whether in God or for your own goal of greatness. To limit - or indifferently accept - the
beauty in our world (as it is) is to blaspheme against God and Nature. Living your life in
service to the spread of beauty is a task few undertake. The absolute power of taking
what evolution and nature gifted you - your body - and developing it past what it was
ever designed to be is beyond man.
Once you change yourself you change the world.
The Modern World is filled with a spiritual poison that is destroying us. You must make
the rational decision to flush this poison from you to overcome this world. We must
take the necessary steps to reverse this and so I give you Living Healthy in the Modem
World.
Note from Author:
My goal in this guide is to lay all this info out so that you don't have to spend the time
researching information in all corners of the internet and libraries. So that you can focus
on your goals - whether to create beauty, art, have children, whatever instead of
putting energies into other things. However it is still important for you to be able to
comprehend the intricacies of a well tuned diet so that you can then educate others.
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Diet
Getting Started
Cutting:
*Adversely effect health or are easy to cut
• Soda & Sugar Drinks (Fruit Juice/Energy Drinks)
• Fried Food (Destroys gut bacteria)
• Fast Food
• Smoking, Vaping, or Drugs
• Soy & Flax (Products / Additives)
• Processed Foods (Fake ingredients & Soy)
• Tap Water (Buy a filter)
• Mass amounts of Alcohol
All these and more will be discussed throughout this guide. For me I slowly cut things
here and there and not all at once. Some of these things took me years to cut before I
understood the danger.
Other Cutting:
• Sugar/Sugar Substitutes
• Switch from Commercial Dairy and Grain Fed to Grass Fed / Pastured
• Anti Nutrients (Gluten, Lectins, etc)
• Phytoestrogens (Soy, Flax/Sesame, Legumes/Lentils)
• Polyunsaturated Omega 6 Fats (These are the fats that actually clog arteries - Found
mostly in nuts, seeds and seed oils)
• Anything with GMOs or Pesticides (Mass produced Corn, Rice, Wheat and Sugar)
You might find yourself wondering... What's wrong with eating them in moderation? I
would ask you to think about... Why do you want to be healthy? If you recognize
something is harmful why consume it at all? I might still indulge from time to time
though. Having an alcoholic beverage among friends periodically isn't going to kill you
nor will it drastically affect your spiritual strength, but it is time to do away with the false
song of moderation. We are idealists, fanatics, and above all mad men.
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Macro Nutriton
You may have heard tracking macros doesn't matter. They don't if you already
understand the use and purpose of each while eating inline with a good ratio.
Three Main Macro-Nutrients:
• Protein
• Fat
• Carbohydrate
Protein (4 Calories per gram)
Protein is an important component of every cell in the body. Hair and nails are mostly
made of protein. Your body uses protein to build and repair tissues. You also use
protein to make enzymes, hormones, and other body chemicals. Protein is an
important building block of bones, muscles, cartilage, skin, and blood. I will go into
why you should eat grass fed pastured animals and grass fed dairy or raw dairy later.
Sources
There are many sources of protein from meat to plants, but finding the best sources
is crucial for a healthy body.
Beef, Poultry. Fish, Shellfish
• Beef, Pork, Lamb should all be grass fed - this meat can be purchased from
local butchers and farmers
• Eggs (Pastured/Free range are higher in micronutrients)
• Meat has high levels of essential micro/macro vitamins
• Shellfish has great amounts of Magnesium and Zinc essential for high
testosterone
Dairy
• Milk, Yogurt/Kefir, Cheese (Parmesan/Cottage Cheese)
Protein Powders (Soy Free / Unsweetened):
• Grass Fed Whey Protein (Quick Absorption - Best for post workout)
• Hemp Protein t (High Omega 3, 20 Amino Acids, High in Magnesium/Zinc)
• Collagen Peptides (As supplement or with Bone Broth - Beneficial for Joints,
Bones, Skin, and Hair / Strengthens gut liner)
• Casein Protein (Slow Digestion - Best before bed)
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+ Hemp Seed/Protein:
Hemp seeds have an ideal 3:1 balance of omega-3 fatty acids vs. omega-6 fatty
acids, which promotes cardiovascular health. It is the best source for plant-based
protein, protein powder has 20 amino acids, including the nine essential amino
acids that your body is unable to produce on its own and must obtain from dietary
sources, it won't get you high, improves heart health, decreases osteoporosis risk,
cleanses the colon, reduces sugar cravings and boosts the immune system. Hemp
rarely has additives or pesticides added because of the sturdiness of the crop. The
seed form is easy to mix into morning oats, tomato sauce, granola, anything.
Fat (9 Calories per gram)
Fat is an energy source just like carb. Fats are sources of essential fat-soluble vitamins -
Vitamins A, D, E, and K, meaning they can only be digested, absorbed, and
transported in conjunction with fats. Fats play a vital role in maintaining healthy skin
and hair, insulating body organs against shock, maintaining body temperature, and
promoting healthy cell function. Fat also serves as a useful buffer against a host of
diseases.
Truth Behind Fat
Your body needs fat for energy and to process certain vitamins and minerals. For
several decades, American grocery stores have been stocked with an assortment of
fat-free and low-fat food products. Because fat is high in calories, eliminating it
seemed like a good way to manage weight and improve health. Added sugars and
refined carbohydrates are often used to replace fat in processed foods.
Fat as Main Source of Calories
Whether you are a bodybuilder or just someone looking to become healthier using
fat as your main source of calories can improve your health significantly. Diets that
center their calories on fat (Keto) have been proven time and time again to be
healthier than those that are high in carb. They lower inflammation drastically
reducing risk of cancer, help to stave off appetite and therefore help to lose weight,
reduce blood sugar and insulin levels, lower blood pressure, and can help to reduce
auto immune issues (foot fungus, psoriasis).
Saturated, Unsaturated, and Monounsaturated
Most animal fats are saturated. The fats of plants and fish are generally unsaturated.
Each fat molecule is made of one glycerol molecule and three fatty acids... which
can be either saturated, monounsaturated or polyunsaturated.
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Saturated
Fats that are mostly saturated (like butter) tend to be solid at room temperature,
while fats that are mostly unsaturated (like olive oil) are liquid at room temperature.
Truth
Several recent review studies that combined data from multiple other studies,
found that there is no link between saturated fat consumption and heart disease.
This includes a review of 21 studies with a total of 347,747 participants,
published in 2010. Their conclusion: there is absolutely no association between
saturated fat and heart disease. [1]
Food Sources
Plant Based
• Coconut Oil / MCT Oil
Animal Based
• Dairy (Butter, Cheese, Milk, Ghee)
• Beef/Pork/etc (Tallow, Lard, Duck Fat)
Unsaturated
Trans Fats, Poly and Monounsaturated, and Interesterfied Fat make up Unsaturated
fats.
Trans Fats (Avoid)
Became widely produced industrially from vegetable fats (soybean) starting in
the 1950s for use in margarine, snack food, packaged baked goods, and for
frying fast food. Consuming trans fats has been shown to increase the risk of
coronary artery disease, Alzheimers, Cancer, Diabtes, Obesity, Liver dysfunction,
Infertility, Depression, and Acne. In ingredient lists they're referred to as
"Partially hydrogenated vegetable oil" Palm Oil is used as a substitute, but it
isn't any healthier.
Polyunsaturated (Omega 3 & 6)
Fatty acid that is a primary structural component of the human brain, cerebral
cortex, skin, and retina. No matter what "modern research" will tell you Omega
3 it is essential to your diet and increasing it will benefit you immensely. Getting
a surplus of this vitamin is great for increased brain function and operating at
max capacities. I will go in depth with the history below.
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Omega-6 to Omega-3 Ratio
The Human diet has changed rapidly in recent centuries resulting in a
reported increased diet of omega-6 in comparison to omega-3 due to our
increased consumption of seeds, nuts and their oils. The rapid evolution of
human diet away from a 1:1 omega-3 and omega-6 ratio, such as during
the Neolithic Agricultural Revolution, has presumably been too fast for
humans to have adapted to biological profiles adept at balancing omega-3
and omega-6 ratios of 1:1. This is commonly believed to be the reason why
modern diets are correlated with many inflammatory disorders.
Avoid these Omega-6 Foods
• Seed/Seed Oils and Nut/Nut
Oils (Flax, Peanuts, Almonds,
Sunflower, Walnuts, Pecans)
*To the right you can see the
oils that are high in the harmful
Omega-6 fats
Good Omega 3 Sources
• Fatty Fish 1-1.5g (Salmon,
Sardines, Herring, Mackerel)
• Grass Fed Beef 1g and Dairy
• (Seeds) Hemp 3.4g and Chia
7.2g of Omega 3
• Out of the oils to the right I
would eat Coconut Oil, Olive
Oil, Lard, and Butterfat
Dietary Fat Fatty acid content normalized to 100 percent
Saturated Fat Monounsaturated Fat Polyunsaturated Fat
(an Omega-9
fatty add)
Alpha-llnolenic acid
(an Omega-3
fatty acid)
Unoleic acid
(an Omega-6
fatty acid)
Sourc*: POS PHot Plant Corporation
Most animals are fed grain-based feeds
containing soy and corn. This reduces their
omega-3 contents, so the polyunsaturated fats
in the meat are mostly omega-6.
In the graph to the right, you can see how the
amount of omega-6 fatty acids found in body
fat stores has increased by more than 200% (3-
fold) in the past 50 years alone. It is clear that
the fats people are eating today are leading to
actual changes in their bodies, both in terms of
Linoleic Acid in US Body Fat, 1961-2008
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their body fat stores and cell membrane health. Beef, dairy, and other animal fats
have been in our diet for millions of years and we are
evolved to eat them.
The graph to the right shows how a high amount of
Omega-6 in cell membranes is strongly associated
with the risk of heart disease.
Monounsaturated (Omega 7 & 9)
Monounsaturated fats can help prevent
depression, protect you from heart disease and
even prevent certain kinds of cancer. As many
people are discovering on the keto diet, these fats are an important element in
many of the body's processes and are also associated with lower body fat
content.
Sources
• Olive Oil, Avocados, Eggs, and Red Meat
Interesterified fat
The highly industrialized process of interesterification may result in a product
that is trans-free, but that product will still contain chemical residues, hexanes,
and other hazardous waste products full of free radicals that cause cell damage.
In MEN, these unnatural oils trigger an immune response as they enter your
artery walls. As your body attacks this unknown intruder, your arteries
become inflamed, leading to a dangerous build-up of plaque.
Processed vegetable oils don't appear to trigger an immune response in the
arteries of WOMEN. Rather, they get deeper into your body and into fatty
tissues like those of the breast, increasing your cancer risk.
Interesterified fats are found in the same foods as trans fats:
• Margarine and shortening
• Fried foods like French fries and fried chicken
• Doughnuts, cookies, pastries
• Crackers
• Processed foods like cereal and waffles
• Salad dressings, mayonnaise
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The scariest thing, Interesterified Fat Will Likely NOT Be on List of Ingredients.
The FDA has ruled that food manufacturers can use terms like high stearate or
stearic rich fats in place of "interesterified." To confuse things even further, if
you see the terms fully hydrogenated vegetable oil, palm oil and/or palm
kernel oil on labeling, the product may or may not contain interesterified fat.
Low Fat Fad
It is interesting to see that since the low-fat guidelines came out, the prevalence of
obesity has skyrocketed:
This graph alone doesn't prove anything
(correlation does not equal causation),
but it does make sense that replacing
traditional foods like butter and meat
with processed low-fat foods high in
sugar had something to do with it.
Carbohydrates (4 Calories per gram)
A group that includes sugars, starch, and cellulose.
Fats, Oils & Sweets
USE SPARINGLY
The Western Diet and its consequences have
been a disaster for the human race.
Grain:
Currently in America your average man eats
most of his calories in carbs. This is very
evident in the erroneously constructed food
pyramid all of us were taught in elementary
school. The reason this is killing many
people is because white flour, sugar, and
processed carbs can cause inflammation
which is the lead cause of cancer. Also an
overgrowth of bad bacteria in the gut,
reduced nutrient absorption, due to the
content of anti-nutrients in grain, and tooth
decay. Refined grain consumption can lead to obesity, blood sugar imbalances,
mood changes, heart disease and inflammation. Inflammation is the lead cause in
cancer. This is not to discount the benefits to supplementing the use of grains in
□ Fal (naturally occurring and added)
□ Sugars (added)
Those symbols show tais and added sugars m foods.
Meat, Poultry, Fish, Dry Beans,
Eggs & Nuts Group
2 3 SERVINGS
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your diet because organic ancient grains (teff, quinoa, buckwheat) can add greatly
to your diet, but they should not make up your main calorie source. Many of these
negative side effects of grain can come from the GMO component which are
Genetically Modified Organisms. Echoing many of the same things for grains
refined sugar causes many of the same things. Personally I see a decrease in focus,
increase in acne, and increase in stress brought on by higher cortisol levels.
(Anti Nutrition harms discussed later)
Best Grains (Full Grain - Unprocessed)
Buckwheat, Oatmeal, Millet, Teff, Quinoa, Amaranth
Sugar
Sugar consumption may be a key driver of many of the most serious diseases of
today. These include obesity, type II diabetes, heart disease and even cancer.
Mostly found in processed foods, fruit and fruit juice.
Exceptions
Raw Honey Nectar Of the Gods
• Low Glycemic Index
• Raw form contains small amounts of
antioxidants and some trace minerals
• Look for a raw, unfiltered, unstrained, and
unheated local source
• Contains plant acids, waxes, gums, pigments
and volatile oils that have antioxidant and antibacterial properties
• Warning for Parents: As natural as it is, don't give honey to babies under
one year* because of the small chance of them ingesting botulism spores
and getting very ill.
Milk
• Holds many fat soluble vitamins necessary for human development
• Grass Fed local Milk is the best
• Lactose is made of Glucose and Galactose
which has been identified to be one of 8
essential sugars needed in the human diet
for proper cell development and functioning
of the human body. Without galactose, you
would not be able to function.
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Other : Coconut liquid, Maple sap
Sugar Consumption Leads to:
Tooth Decay - Bacteria in your mouth feed on sugar and release acid
byproducts, which cause tooth demineralization
Acne - Sugary foods quickly spike blood sugar and insulin levels, causing
increased androgen secretion, oil production and inflammation, all of which play
a role in acne development
Skin Aging - Advanced glycation end products (AGEs) are compounds formed
by reactions between sugar and protein in your body. They are suspected to
play a key role in skin aging.
Weight Gain - Excessive fructose consumption may cause resistance to leptin, an
important hormone that regulates hunger and tells your body to stop eating
Heart Disease - Can lead to obesity, inflammation and high triglyceride, blood
sugar and blood pressure levels — all risk factors for heart disease
Diabetes - Prolonged high-sugar consumption drives resistance to insulin, a
hormone produced by the pancreas that regulates blood sugar levels.
Cancer - Diets high in sugar increase inflammation in your body and may cause
insulin resistance, both of which increase cancer risk (22).
Depression - Blood sugar swings, neurotransmitter dysregulation and
inflammation may all be reasons for sugar's detrimental impact on mental health.
Cellular Aging - Consuming high amounts of sugar has been shown to
accelerate telomere shortening, which increases cellular aging.
Drains Your Energy - Foods loaded with sugar but lacking in protein, fiber or fat
lead to a brief energy boost that's quickly followed by a sharp drop in blood
sugar, often referred to as a crash.
Other: Kidney Disease, Fatty liver, Gout, and Cognitive decline
Glycemic Index
When you eat foods that cause a large and rapid glycemic response, you may feel
an initial elevation in energy and mood as your blood sugar rises, but this is
followed by a cycle of increased fat storage, lethargy, and more hunger.
Low Gl Foods (55 or less)
Oatmeal (rolled or steel-cut), Buckwheat, Quinoa
Barley, bulgar, farro
Corn, yam, peas, legumes and lentils
Sweet potato, non-starchy vegetables and carrots
Honey
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(Avoid) Medium Gl (56-69)
Whole wheat, rye and pita bread
Quick oats
Brown, wild or basmati rice, couscous
(Avoid) High Gl (70 or more)
White bread or bagel
Corn flakes, puffed rice, bran flakes, instant oatmeal
Shortgrain white rice, rice pasta, macaroni and cheese from mix
Russet potato, pumpkin, Fruit
Pretzels, rice cakes, popcorn, saltine crackers
melons and pineapple
Below is a chart that compares the level of different vitamin content of each
healthy grain (Find one Organic and Free from GMOs)
P - Phosphorous
Se - Selenium
Cu - Copper
K - Potassium
Man - Manganese
Buck - Buckwheat / Quin - Quinoa /Amar - Amaranth
Ancient Grains (1 Cup Uncooked)
• Above 75% is Green Dependent on mineral and due to serving size
B6
Man
Mag
Zin
Carb
Iron
K
Prot
Cu
Se
P
Fiber
Buck
18%
110%
98%
27%
121 g
21%
22%
22g
94%
20%
59%
68%
Teff
46%
892%
89%
47%
141 g
82%
5%
26g
78%
12%
83%
62%
Millet
38%
163%
57%
22%
145g
33%
2%
22g
75%
8%
57%
68%
Quin
41%
173%
84%
35%
109g
43%
27%
24g
50%
21%
78%
48%
Oats
9%
383%
69%
41%
103g
41%
19%
26g
49%
82%
66%
Amar
57%
322%
120%
37%
125g
82%
28%
26g
51%
52%
108%
52%
Fiber
Cellulose, a polysaccharide found in the cell walls of all plants, is one of the main
components of insoluble dietary fiber. Although it is not digestible, insoluble dietary
fiber helps to maintain a healthy digestive system by easing defecation.
Food Sources
Full Grains (Listed below), Seeds (Hemp/Chia)
Artificial Sweeteners
From soft drinks to yogurt, artificial sweeteners have become commonplace in the
food and beverage industry and are recognized as safe by the (((FDA))).
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In the United States, six artificial sweeteners have been approved for use:
aspartame (Diet Soda, Equal, NutraSweet and Canderel), sucralose (Splenda /
Found in many Whey proteins), neotame, acesulfame potassium (Ace-K), saccharin
(Sweet'n Low), and advantame.
Most art sweet pass through the human Gl tract without being digested by the
human host. They therefore come in direct contact with microbes in the colon.
Harmful Side Effects
• Destroys healthy bacteria in gut
• Cause glucose intolerance (Leading to Diabetes)
• Increase Appetite
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Food Truths (Cholesterol, GMOs, Tap Water)
Cholesterol
Decades of emphasis on the primacy of lowering cholesterol, as if this was an end in
itself and driving a market of 'proven to lower cholesterol' and 'low-fat' foods and
medications, has been misguided. Selective reporting may partly explain this
misconception. Reanalysis of unpublished data from the Sydney Diet Heart Study and
the Minnesota coronary experiment reveal replacing saturated fat with linoleic acid
(Polyunsaturated - Omega 6) containing vegetable oils increased mortality risk despite
significant reductions in LDL and total cholesterol.
What is Cholesterol
Cholesterol contributes to the membrane structure of every single cell in your body.
Your body needs it to make hormones and vitamin D, and perform various other
important functions. Simply put, you could not survive without it.
Cholesterol and Lipoproteins
Lipoproteins are made of fat (lipid) on the inside and protein on the outside. There
are several kinds of lipoproteins, but the two most relevant to heart health are low-
density lipoprotein (LDL) and high-density lipoprotein (HDL). HDL and LDL, the
"good" and "bad" cholesterols, areFn't actually cholesterol... they are proteins that
carry cholesterol around, known as lipoproteins.
Your body makes all the cholesterol it needs, but it also absorbs a relatively small
amount of cholesterol from certain foods, such as eggs, meat and full-fat dairy
products.
Although it may seem logical that eating cholesterol would raise blood cholesterol
levels, it doesn't work that way. The body tightly regulates the amount of
cholesterol in the blood by controlling its production of cholesterol.
When dietary intake of cholesterol goes down, your body makes more. When you
eat larger amounts of cholesterol, your body makes less. Because of this, foods high
in dietary cholesterol have little impact on blood cholesterol levels in most people
[2] [3]
Most foods that are high in cholesterol are also super healthy and nutritious.
This includes grass-fed beef, whole eggs, fish oil, sardines and liver.
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GMOs (Genetically Modified Organisms):
From : Grains, vegetables, and even fish/beef/chicken
Cause : Organ damage, gastrointestinal and immune system disorders, accelerated
aging, and infertility
Counteract : Buy "Organic" / Non GMO / Pesticide Free / Grow with Non GMO Seeds
Flistory : The GMO plants are often treated with pesticides and herbicides because they
are made to withstand these chemicals. Monsanto, for example, sells Roundup Ready
crops, designed to survive applications of their Roundup herbicide. Between 1996 and
2008, US farmers sprayed an extra 383 million pounds of herbicide on GMOs. Overuse
of Roundup results in "superweeds," resistant to the herbicide. This is causing farmers
to use even more toxic herbicides every year. Not only does this create environmental
harm, GM foods contain higher residues of toxic herbicides. Roundup, for example, is
linked with sterility, hormone disruption, birth defects, and cancer. Because of the lax
regulations imposed in the US many of these companies can get away with it. GM
crops and their associated herbicides can harm birds, insects, amphibians, marine
ecosystems, and soil organisms. They reduce bio-diversity, pollute water resources, and
are unsustainable. GM crops are even eliminating habitat for monarch butterflies,
whose populations are down 50% in the US.
Pesticides
Protect plants from pests, weeds or diseases, and humans from vector-borne diseases,
such as malaria, dengue fever, and schistosomiasis
Found in
Residues of pesticides can be found in a great variety of everyday foods and
beverages, including grains/vegetables, water, alcohol, fruit juices/soda, and animal
feeds (soy/corn).
Effect on health
The numerous negative health effects that have been associated with chemical
pesticides include, among other effects, dermatological, gastrointestinal,
neurological, carcinogenic, respiratory, reproductive, and endocrine effects (More
on endocrine disruptors later). Pesticides residues have also been detected in
human breast milk samples, and there are concerns about prenatal exposure and
health effects in children.
How to avoid
Furthermore, it should be noted that washing and peeling cannot completely
remove the residues. However, buying foods labeled "Organic / Pesticide Free /
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Non GMO" are a good start, when it comes to fruits, vegetables, and grains the
best way is home growing or at least buying from a local health market.
Tap Water
Added Compounds & Contaminants
Things are added to tap water to improve human health, but are not as healthy and
more often than not dangerous.
Fluoride : Does more damage to general health, compared to its purported
benefits for dental health. Even at the recommended level of Ippm and lower,
fluoride is known to suppress thyroid function and lower immunity. Just as it
damages the tooth enamel, fluoride weakens the bones, making people more
prone to fractures. Several studies have shown that fluoride has neurotoxicity
and that it reduces IQ in children. It triggers tumors as well as aids their rapid
growth and spread.
Chlorine : Swimming in chlorinated water causes severe asthma in some people
and leads to premature skin aging. Skin and eye irritations, dry cough and sore
throat are more common. Why would you drink it?
Arsenic : Comes from mining and industrial pollution. Poisoning causes wide-
ranging skin problems, physical deformities, and multi-organ failure.
Lead : Causes symptoms ranging from abdominal problems and fatigue to
cognitive decline and irreversible brain damage. Children are most susceptible,
lower IQ, learning difficulties, and growth retardation being common in
youngsters exposed to this metal. The recent Flint disaster resulting from the
city switching its water source highlights the apathy and complacency of
governmental agencies in charge of ensuring safe drinking water.
Pharmaceutical drugs : Many drugs used in the medical field are finding their way
into our groundwater systems, eventually ending up in our tap water. These
include OTC drugs commonly used for pain relief as well as prescription drugs
given for treating different kinds of infections and psychiatric disorders. This
includes birth control
Speculated Chemicals (Conspiracy or Reality) : Any number of compounds could
be being added to municipal tap to control the populace, lower fertility, or make
people more docile. [4]
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Protect Yourself (Standard Filter / Reverse Osmosis filter + Well Water)
If you are concerned about your drinking water, you can always conduct a test.
Once you find out what is in your water, you will most likely want to install a filter
that will take care of the pollutants in your water. Whole-house filters are best and
are well worth their money for the peace of mind you will get knowing you are
drinking safe water.
Coffee - Good or Bad?
There are many cases to be had that coffee and caffeine are good or bad. I will present
some cases and let you decide.
Good
1. Caffeine blocks an inhibitory neurotransmitter in your brain, which causes a
stimulant effect. This improves energy levels and various brain functions.
2. Improves Physical Performance
3. Contains Essential Nutrients that add up through day
A single cup of coffee contains :
• Riboflavin (vitamin B2): 11% of the Reference Daily Intake.
• Pantothenic acid (vitamin B5): 6% of the RDI.
• Manganese and potassium: 3% of the RDI.
• Magnesium and niacin (vitamin B3): 2% of the RDI.
4. Coffee is rich in powerful antioxidants, and many people get more
antioxidants from coffee than from fruits and vegetables combined.
Bad
1. Habitual caffeine use decreases insulin sensitivity, making it difficult for your
cells to respond appropriately to blood sugar. High blood sugar levels lead to
arterial deterioration and increased risk of cardiovascular disease.
2. Addiction is common among coffee drinkers and makes it difficult to rely on
the body's natural source of energy. Ask any coffee drinker about how it feels to
withdraw from coffee, and you will mistake their story for that of a drug addict's.
3. Elevated urinary excretion of important minerals such as calcium,
magnesium and potassium have been noted in coffee drinkers. An imbalance in
your electrolyte status can lead to serious systemic complications.
4. Stimulates the brain and increases headache, nervousness, it releases
adrenaline, the stress hormone, increases heart rate and blood pressure; it
increases the rate of breathing; it is a laxative and a fairly strong diuretic
5. Caffeine slows absorption of minerals from food and flushes out B Vitamins
and other water soluble vitamins.
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Anti Nutrients
Overview
Plant compounds that act against your body or other nutrients, most commonly found
in Grains, Legumes, and Vegetables. Many plants contain compounds that act as a
toxin to deter animals from eating them. Sometimes there is no way of counteracting
the effects, sometimes it is as easy as boiling.
Author's Remarks
They are marked as Low, Med, or High based on their prevalence, risk to your health,
and ability to be counteracted within reason. This is a personal scale, just trust me here,
I have read countless Wikipedia articles I think I know what I'm talking about *eye roll*.
Oxalates (Med)
From : Nuts, Spinach, Soy, Berries
Cause : Inflammation, inhibit mineral absorption (calcium, iron, magnesium) and
kidney stones
Counteract : Eat more calcium and increase water
Phytic Acid (Med)
From : Seeds, Grains, Nuts
Cause : Impair mineral absorption (Phosphorus, Iron, Magnesium, Zinc)
*This applies to a single meal, not overall nutrient absorption throughout the day. It
reduces mineral absorption during the meal but doesn't have any effect on
subsequent meals.
Counteract : Follow proper preparation to reduce physic acid content. Soaking:
Grains and legumes are often soaked in water overnight to reduce content. (I do
this)
*Macadamia Nut is low in phytic acid/lectins and nutritious/delicious
Gluten (High)
From : Wheat, Rye, Barley, Farro, Bulgur, Couscous, Semolina
Cause : Enzyme Inhibitor, Leaky gut, Autoimmune disease, cognitive problems,
Arthritis, headache, fatigue, poor memory, Irritable bowel syndrome
Counteract : Don't eat Gluten or Wheat > Instead eat other grains and prepare them
properly
Positive Benefits of Cutting : Feel less fatigued, lose weight, less joint pain, increase
mood.
*lt's important to know that processed "gluten free" products are not any healthier
than gluten containing ones. Also you look gay buying gluten free products.
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Mycotoxin/Aflatoxins (Med)
*Only if you come in contact with the toxin. It is
not present in every foodstuff
From : Coffee & Chocolate - Humid Climates /
Fungus (Food handling/storage)
Cause : Limit protein synthesis, lowered immunity,
damage white blood cells, inhibit particle
clearance of the lung
Minimize Exposure : Inspect whole grains and nuts
for evidence of mould, and discard any that look
moldy, shriveled, buy grains and nuts as fresh as
possible, make sure that foods are stored properly,
not keep foods for extended periods of time
before being used
Glucosinolates (Med)
From : Cruciferous Vegetables
Cause : Free radical damage, Goiter (Kale), Kill
good and bad Cells
Counteract : Freezing and boiling them can help
reduce the concentration (-50%)
Isothiocyanate / Sulforaphane (Broccoli)
Cause : Stimulate detoxification enzymes, cell
death, Inhibit Iodine uptake (higher iodine
consumption), Inhibit thyroid hormone,
depletes antioxidants, leaky gut
Counteract : A / Eat more Iodine rich foods (Eggs/Iodized Salt)
Indoles
Cause : Limit ATP (Necessary for Physical activity), Estrogen metabolism
Nitriles
From : Cooked brussel sprouts
Cause : Stimulate detoxification enzymes, cyanide related toxicity (food intake,
kidney function, energy production, blood clotting), decrease energy
Food
Phytic Acid
Almonds
0.4-9.4%
Beans
0.6-2.4%
Brazil nuts
0.3-6.3%
Hazelnuts
0.2-0.9%
Lentils
0.3-1.5%
Maize, corn
07-2.2%
Peanuts
0.2-4.5%
Peas
0.2-1.2%
Rice
0.1-1.1%
Rice bran
2.6-87%
Sesame seeds
1.4-5.4%
Soybeans
1.0-2.2%
Tofu
0.1-2.9%
Walnuts
0.2-67%
Wheat
0.4-1.4%
Wheat bran
2.1-7.3%
Wheat germ
1.1-3.9%
Protease Inhibitors (Low)
From : Soy
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Cause : Impair protein's nutritional quality, induce pancreatic hypertrophy, enhance
the action of chemical pancreatic carcinogens
Counteract : Don't eat Soy
Tannins (Low)
From : Unripe fruits & Grapes
Cause : They aren't necessarily harmful. For some people, however, tannins interfere
with normal digestion and nutrient absorption because they may inactivate
digestive enzymes
Counteract : Tannins tend to be the peel so if you eat fruit just peel them.
Trypsin Inhibitors (Low)
From : Phytoestrogenic Beans (Also animals fed soy/corn)
Cause : Prevent protein digestion
Counteract : Don't eat soy or other phytoestrogenic foods (Covered later)
Sodium Benzoates (Low)
From : A preservative in processed foods and beverages to extend shelf life
Cause : Ability to convert to benzene (a carcinogen), inflammation, "ADHD",
Appetite Control, oxidative stress, allergies
Counteract : Don't consume processed foods or beverages
Lectins (Low)
From : Legumes, Grains, Veg oil (Avoid), GRAIN FED Dairy
Cause : Damage intestines - leaky gut, Commonly cause joint pain
Counteract : Soaking/fermentation
Saponins (Med)
From : Quinoa/Oats
Cause : Damage Intestines, red blood cells, enzymes, foaming property (cell
damage)
Counteract : Soaking, washing, and rubbing
Chaconine (Low)
From : Natural toxicant produced in green potatoes and gives the potato a bitter
taste
Cause : Sprouted, stressed, or spoiled potato have reportedly led to human acute
intoxication, coma, and death when consumed in high amounts
Counteract : Don't eat spoiled or sprouted potatoes
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Phytoestrogens (Lignans 8c Isoflavones)
More on this in Endocrine Disruptors & Xenoestrogens
Zearalenone (Phytoestrogen)
Cause : Potent estrogenic metabolite produced by some Fusarium and Gibberella
species. Is primary toxin, causing infertility, abortion or other breeding problems.
From : Heat-stable and is found worldwide in a number of cereal crops, such as
maize, barley, oats, wheat, rice, and sorghum.
Counteract : Avoid all listed foods or use fermentation methods listed below.
Glutamates (Low)
From : Additive MSG - Fermented Umami
Cause : Asthma, headache, hives, psychiatric disorders, convulsions
Counteract : Don't eat Chinese take out
After reading this you might be worried about grains or vegetables. It is hard to keep
the source pure, clean, and toxin free and there is absolutely no way to alter the plant
structure to eliminate natural toxins. We can practice the counteractions listed above.
Limiting vegetable intake and focusing on getting most of our vitamins from animal
based sources is one, but we will discuss this more later. Vegetables (kale/spinach) can
serve as a beneficial source of Vitamin C, Potassium, and Vitamin E that are harder to
get from animals - especially grain fed meat.
Soaking, Fermentation, Sprouting
These methods can drastically increase nutrition of the foods, reduce anti nutrients, and
can increase taste.
Reiterate about Phytic Acid: When eating grains and legumes that haven't been
soaked, the acid binds to minerals in the gastrointestinal tract and can not be
absorbed in the intestine and to many bound minerals can lead to mineral
deficiencies. By soaking, you are breaking down the acid so it can be absorbed
correctly for digestion.
Soaking Grains (Quinoa, Teff, Buckwheat, Millet, etc)
1. Place grain in glass bowl and cover completely with filtered warm water. For
every 1 cup of liquid you will need 1 tbsp of acidic medium (kefir, apple cider vin,).
All grains with the exception of brown rice, buckwheat and millet, need to be
soaked for 12-24 hours. Buckwheat and millet have low levels of phytic acid and
only require 7 hours soaking time.
2. Place bowl on the countertop and cover.
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3. Let soak overnight or for proper time.
Proceed with recipe. Do note that many soaked grains will take less time to cook
then non soaked grains.
Soaking Flours (Buckwheat Flour, Almond Flour, etc)
1. If soaking flour for recipes like pancakes, muffins or quick breads, add the liquids
(water, oils, sweetener) and flour together in a glass bowl and 1 tbsp of acidic
medium for every 1 cup of liquid used.
2. Cover and allow to soak overnight.
3. Proceed with the recipe in the morning by adding the remaining ingredients
(such as the eggs, milk and other perishable ingredients) and cook as directed.
If soaking flour for yeast breads, add together flour and water (reserving 1/2 cup
water to dissolve yeast) and 1 Tbsp of vinegar or kefir for every 1 cup of water
added. You can also add the sweetener and oils if you want. Cover and allow to
soak for 8-12 hours. After soaking add the reserved water to the yeast with a tsp of
honey and proceed with recipe.
Soaking Legumes
1. For kidney shaped beans, add enough water to cover the beans and a pinch of
baking soda. Cover and allow to sit in a warm kitchen for 12-24 hours, changing
the water and baking soda once or twice.
2. For non kidney shaped beans such as northern beans or black beans, place
beans into pot and add enough water to cover the beans. For Every one cup of
beans you need 1 tbsp of acidic medium.
3. After soaking is done, rinse the beans, replace the water and cook for 4-8 hours
on low heat until beans are tender. (Remember, if you are soaking legumes, it is
best to rinse them several times during the soaking time to prevent them from
starting to ferment. Always rinse legumes before
cooking.)
Recipes:
Traditionally Prepared Soaked Oatmeal
1 cup Groat Oats (unprocessed oats)
2 cup filtered water
2 tbsp acidic medium (kefir, buttermilk)
1/2 tsp unrefined sea salt
2tbs Butter
2tbs Raw Honey
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1. Add 1 cup of oats, enough warm water to submerge, and the acidic medium
into a glass bowl and stir well. Cover and let it sit overnight - if it soaks up water
add more.
2. In the morning rinse oats. Then in a small pot add another 1 cup of filtered
water in pot and the sea salt, stir well.
3. Heat to a low simmer and cook until water
absorbed
4. Serve with butter and honey. Add cream if
you'd like.
Lacto-Fermented Cold Oatmeal (Probiotic)
(Same as traditional soaking) Soak oats in water
and a some of yogurt for 24 hours or more, this
kickstarts lacto-fermentation in the oats, which
adds probiotic values as lactic acid is made in the
process. Heating or boiling them will kill off any
live enzymes. Served cold with milk, honey and
blueberries.
My own lacto-fermented buckwheat with
milk, raw honey, and hemp seeds >
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Vitamins, Minerals, Electrolytes, Antioxidants
It is very important to have an understanding of vitamins and how they play a role in
your daily bodily function. Eating your RDA recommended dietary allowance for most
and getting a surplus in others (D3, Vit C, Vit A, DHA). Supplementing shouldn't need
to occur at the end of the day if you eat properly.
Water Soluble
• B Vitamins
B1 (Thiamine) Metabolism of sugar and amino acids (Macadamia Nut/Pork)
B2 (Riboflavin) Activation of vitamins (Eggs, Liver, Whole Milk)
B3 (Niacin) Metabolism (Anchovies, Liver, Salmon)
B5 (Pantothenic) Metabolism (Eggs, Liver)
B6 (Pyridoxine) Metabolism (Salmon, Liver, Chicken)
B7 (Biotin / Vit H) Skin, hair, eyes, and liver / Synthesis of fatty acids (Eggs, Liver)
B9 (Folate) Repair DNA (Kelp, Spinach, Liver)
B12 (Cobalamin) Proper brain function (Liver, Beef, Shellfish)
• Vit C (Ascorbic Acid) Immunity (Kale/Sodium Ascorbate)
• Choline - Structural integrity for cell membranes (4 Eggs)
Fat Soluble
*Stored primarily in the fats of grass fed or wild animals
• A - Skin and Hair (Beef Liver / Grass Fed Dairy)
• D3 - Bones, Immunity, and Mood (Midday Sun / Dairy)
• E - Protect cell membranes against oxidative damage (Eggs, Butter, Spinach)
• K1&2 - Blood Clotting & Calcium Util. (Kelp, Kale / Dairy, Yolk, Pork)
Macrominerals
• Calcium - Bone health (Dairy)
• Phosphorus - Muscle energy (Oatmeal & Amaranth, Parmesan)
• Potassium - Muscle recovery and Reduce stress (Spinach, Teff, Kelp, Avocado)
• Magnesium - Testosterone (Hemp, Cocoa, Buckwheat/Quinoa - RDI 500mg)
Microminerals
• Iron - Eliminate fatigue and blood health (Beef, Blood, Quinoa/Teff)
• Zinc - Testosterone and Brain (Oysters, Beef, Hemp, Brie - 40mg)
• Copper - Healthy blood and Cardiovascular (Buckwheat/Quinoa, Liver, Cocoa)
• Chromium - Required for Sugar Metabolism (Chicken)
• Iodine - Metabolism and Prevent toxins (Eggs/Iodized Salt)
• Selenium - Reduces oxidative stress and improve Immunity (Tuna, Eggs, Brie)
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• Manganese - Absorption of Vitamins (Teff 900%, Buckwheat/Quinoa)
• Molybdenum - Protect against toxins (Eggs)
• Cobalt - Metabolism (See B12)
• Silicon - Health of nail, hair, bone, and skin tissues (Meat/Dairy)
• Sulphur - Building block on humans (Eggs, Liver, Seafood)
Vitamin K/A/E
Are found both in green foods and animal fat - For best absorption from
vegetables combine that meal with a fat.
Electrolytes
Electrolytes are required for various bodily processes, including proper nerve and
muscle function, maintaining acid-base balance and keeping you hydrated. If you are
an athlete they are very important for hydration.
Electrolytes Minerals:
• Sodium - Regulates blood volume, blood pressure, and pH
• Chloride - Hydrochloric acid in stomach and Cellular functions (Salt)
• Bicarbonate - Important for protecting tissues of the central nervous system
(Baking Soda)
• Potassium
• Calcium
• Magnesium
• Phosphate
What Electrolytes are Important for:
• Nervous System Function
• Muscle Function - The electrolyte calcium is needed for muscle contraction.
Magnesium is also required in this process so that the muscle fibers can relax
after contraction.
• Proper Hydration (Sodium)
• Internal pH Levels
Homemade Natural Electrolyte Recipe:
*Regular sport drinks are packed with sugar, fake ingredients, and dyes
" 1 quart liquid such as green tea herbal teas, coconut water, or filtered water
" 1/8-1/4 tsp Himalayan salt
- 1 tsp calcium magnesium powder
" 14 cup or more Beet Juice (Optional)
- 1-2 TBSP sweetener such as honey (Optional)
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1. Brew tea if using, or slightly warm base liquid.
2. Add sea salt and calcium magnesium and mix.
3. If using, add juice and sweetener and mix or shake well.
4. Cool and store in refrigerator until ready to use
5. Will last up to four days in refrigerator (8oz Serving - 26cal - 74mg Sodium)
Antioxidants
Molecules that fight damage by free radicals, unstable molecules that can harm cellular
structures.
Factors that Promote Free Radical and Oxidative Stress
• Air pollution
• Cigarette smoke
• Alcohol intake
• High blood sugar levels
• Consuming large amounts of polyunsaturated fatty acids (Soybean/Canola Oil)
• Radiation, including excessive sunbathing
• Infections by bacteria, fungi or viruses
• Excessive intake of magnesium, copper, or zinc
The body needs a certain balance between free radicals and antioxidants. When
this balance is disrupted, it can lead to oxidative stress, which causes many
negative effects.
Important Dietary Antioxidants
• Vitamin C: One of the most important water-soluble antioxidants and an
essential dietary nutrient.
• Vitamin E: The main fat-soluble antioxidant that plays a critical role in
protecting cell membranes against oxidative damage.
Foods High in Antioxidants
• Green Tea, Coffee, Dark Chocolate (Darker the Better)
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Pre/Probiotics & Fermented Foods, Grass Fed Meat & Raw
Dairy, Organ Meats
Fermentation
Throughout history, fermenting foods gave our ancestors the
option of prolonging the freshness of produce and milk that
was available to them during the different seasons. Today,
you can make a large batch of fermented foods, such as
sauerkraut or yogurt, to have ready to eat in your refrigerator
that should last a relatively long time.
Why Eat Fermented Foods?
Eating fermented foods is the most convenient way to obtain a daily dose of beneficial
probiotic bacteria. Some of the many ways that fermented foods support overall health
include by improving digestion and cognitive function, boosting immunity, helping
treat irritable bowel disease, providing minerals that build
bone density, helping fight allergies, and killing harmful
yeast and microbes.
Plant Sources
• Kombucha, Kimchi, Sauerkraut, Pickles
*Avoid Miso, Tempeh, and Natto (Soybeans)
Dairy Sources
• Kefir, Yogurt/Skyr, Raw Cheese (Has not been
pasteurized)
Gut Health:
A diet high in sugar, unhealthy fat (Seed oil/Trans), alcohol, Artificial Sweeteners, and
processed food can feed the very kinds of flora that will cause gas, discomfort,
bloating, and chronic inflammation. Proper gut health is important for overall mood
and vitamin absorption.
Probiotics benefits include:
• Helping treat digestive issues.
• Eating foods rich in good bacteria and using probiotic supplements may help
provide protection from inflammatory bowel diseases, including ulcerative colitis
and Crohn's disease
• May help alleviate symptoms of anxiety by reducing inflammation
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• Boosting the immune system by destroying harmful bacteria in the gut
• Helping with weight loss, increasing energy and boosting detoxification
• Reducing inflammation and symptoms like joint pain
• Fights allergies and asthma
• Helps manage blood sugar when blood sugar levels are already elevated
Prebiotic Fiber
(Non-digestible part of Foods) Potato skins, oats, onions, and garlic
Probiotics (Live beneficial bacteria)
(Fermented Foods) Sauerkraut, Kombucha, Kefir, Kimchi, etc
Collagen Peptides
Collagen helps aid digestion, reduce gut inflammation, heal stomach ulcers, and
regulate acid secretion. Similar to how collagen strengthens and tightens your skin,
it does the same for your digestive tract. Our digestive tracts are made up of the
same amino acids that are abundant in collagen. These amino acids help stimulate
cell growth, which in turn helps repair your intestinal wall. By closing gaps in the
pores and tightening the lining, this helps stop toxins from entering the blood
stream and can work to heal leaky gut.
Note
Antibiotics (Hence the name) kill gut bacteria and so after use of them should use
Probiotics to repopulate your gut.
Sourdough Bread by: @_corautmors_
Baking is an essential skill. Baking teaches you discipline. Baking
creates family recipes that can be passed down long after the
written word is forgotten. Baking creates and continues the
lineage of survival that all the poor and rich people before you
added to. Peasants used caloric fuel by way of grain crop for
centuries and stumbled upon fermentation as a way to preserve,
pre-digest, and enhance the flavor of food. Wild Yeast
Sourdough goes beyond the ideals of profitable peasant food
cooked at massive industrial scale and brings the symbiotic
relationship between humans and nature back into balance right
at the hearth in your home. With the introduction of wild yeast
to water and flour, cultivated overtime you can benefit from this
easy access staple food any time of year. Yeast has a knack for
breaking down the protein in bread gluten and turning it into
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easily digestible food for our less capable human guts. Wild Yeast Sourdough doesn't
create the carb haze nor does it create the lump in your stomach that leaves us couch-
bound. This truly is fuel for work and is free food from your local yeast and bacteria
from the air around.
Recipe
THE STARTER
To start, you'll need a seed of fermentation or a sourdough
"starter". This is your base that you will feed with flour and
water when you are ready to bake. The initial creation
process takes 6-9 days if you keep it at constant 80
degrees. After, you can feed it once a week from the
fridge. If you're reading this without refridgeration, you'll
need to bake and feed once a day. Initial creation will have
surges and collapses in your colony, don't think it died as
sourdough is very resilient. Stick to the schedule.
Day 1 : In the morning, take 10Og (1/2c) of flour and
135g (2/3c) of 80 degree water. Mix completely. Leave out in direct sunlight for
24 hours.
Day 2: Remove 65g (1/3c) of the above mixture. Discard the rest. Add lOOg
(1/2c) of flour, a little more than lOOg (1/2c) of water. Mix completely, cover
gently, leave in the same warm spot for 24 hours.
Day 3: Repeat Day 2's steps.
Day 4: In the morning, repeat Day 2's steps. Let rest, gently covered, this time
for only 12 hours.
Repeat Day 2 steps again. Let rest another 12 hours over night.
Day 5: Repeat Day 4.
Day 6: Repeat Day 4 again. You are cultivating ever-increasing fermentation
activity with this double feeding schedule.
Day 7: In the morning, take 50g (1/4c) of your starter mixture and add 10Og
(1/2c) of flour and 10Og (1/2c) of water. Mix completely, cover gently, and let rest
warmly for 12 hours. In the evening, discard everything down to 50g (1/4c), add
lOOg (1/2c) of flour and lOOg (1/2c) of water and let rest 12 hours overnight. At
this point in time you should be able to have predictable rising and falling of the
starter evident by streaks in your jar. If activity is still low, keep the Day 7
schedule as your new daily schedule.
Remember to be patient and stick to it!
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Heat is energy for simple life. Higher heat areas and times of year will activate
quicker and with less starter. Colder, the opposite. Starter care: Haven't fed your
starter in a while? Smells like booze? This is yeast "hooch" and indicates a
hungry starter, just pour off any large amount of clear liquid and mix up the rest
into your next feeding. Alcohol wants to evaporate so leave this uncovered. I've
mixed in hooch with no ill effect. Seeing strange colors with weird smells? This is
mold. Orange and purplish black you can scoop out and re-feed your starter.
Pink you cannot and have to start over with a fresh starter from the bottom of
the jar (if you're lucky).
THE BREAD (fast recipe, yields one 9 inch loaf)
Needed: Heavy pot with lid, about 5 quarts in
volume. Parchment paper. 6-8 hours.
lOOg starter
300g (just under 2 cups) flour
6g (1 teaspoon) sea salt
230g (just over 1 cup) lukewarm water
1. Combine flour and salt in a large bowl. In a
small bowl, fully mix starter and water
together. Pour the starter mixture into the
flour, quickly mix. Get all dry spots into the
mix. You're looking for slightly shaggy dough, not a batter. Cover the bowl
loosely with a clean towel, let dough sit for 30 minutes.
2. Instead of kneading, we turn the dough in the bowl. Pull it from the sides and
fold it over the top of itself, slightly tucking it under on the other side. Do this for
each of the 4 sides of the dough, up to 8 sections if you like. This process
creates gluten connections for the sourdough to eat and soften up for your
digestion. Cover loosely and let rest for 30 minutes before turning the dough
again. Repeat 5-6 times. This takes 2.5 to 3 hours in 30 minute sections. The
dough is ready when it easily pulls from the side of the bowl. If you're having
sticky dough that tears and sticks to everything, rub some oil on your hands (not
seed oil!) to help it slide off of your hands. You can also dip your hands in water
but this alters the ratio in the dough, be mindful you're not creating sloppy,
overly wet dough.
3. Set aside some parchment paper, cover in some flour. Transfer the dough
from the bowl to a lightly floured surface (wooden cutting board works) and form
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it loosely into a ball by holding it with both hands and gently tugging the sides
down and under to make a ball. Do not tear the dough. Pick up and set the
dough seam side down on the parchment paper. Dust the top of the dough
lightly with flour. Place a kitchen towel loosely on top of the dough and let it sit
at room temperature until doubled in size, about 2-3 hours.
4. Preheat the oven to 450-500F (450F if your oven runs hot). Preheat your heavy
pot and lid with the oven. When heated, remove pot and remove the lid. Use
the parchment paper to lift the dough into the pot, paper and all. Don't roll it in,
we're placing it seam side down into the pot. Use a sharp knife or razor blade to
score the loaf with a long slash. This helps the dough rise in the oven. Cover the
pot immediately and place the pot in the oven.
5. Bake the bread for 35 to 40 minutes with the lid on. The steam that is created
will help the crust bubble and crisp. Remove the lid and tear off any excess
parchment. Bake for another 7 to 15 minutes with the lid off. If you want a
harder, darker crust, at least 10 minutes of bake time is required. Remove the
loaf from the pot. Cool the loaf on a wire rack. The loaf will continue to cook as
it cools, so try to wait an hour or so before cutting into it.
To store your loaf wrap it in a cooling basket towel or aluminum foil. This will
also soften the crust if you find it too hard. Sourdough will keep for 3 days on a
counter top when wrapped in this manner.
Why Gluten Sensitive People Can Benefit
Sourdough, with wild yeast fermented over time not commerical baker's yeast, has
been shown to be less damaging to the bodies of gluten sensitive people. It is
thought that since the yeast has days to consume the gluten and phytic acid
present in flour, we're left with 1% of the poisonous material in the finished bread
product while maintaining protein content. If you are fully diagnosed with a gluten
sensitive disease this may still be too much, please practice caution. However, if you
are finding that modern food is continually deteriorating your performance as you
age, it may be a build up of phytic acid in your system leading to inflammation
problems. Plants are evovling ways to slow our rapid consumption of them and we
must return to a time that we use natural airborne critters to pre-digest and ferment
these defensive plant mechanisms for us. This is also a way to introduce local
constituents into your system. Everyone's sourdough becomes a product of their
area because people have different breeds of yeast and bacteria in their air. This is a
true ingestion of local food.
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What are Cows Eating now?
Large feedlots are called concentrated
animal feeding operations (CAFOs).
There, the cows are kept in confined
stalls, often with limited space. They are
rapidly fattened up with grain-based
feeds, usually made from a base of soy
or corn. To maximize growth, the cows
are often given drugs, such as antibiotics,
and growth hormones. What a cow eats
can have a major effect on the nutrient
composition of the beef.
Composition of fatty acids is different:
• Monounsaturated fat : Grass-fed beef contains much less monounsaturated fat
than grain-fed beef
• Omega-6 polyunsaturated fats : Grass-fed and grain-fed beef contain very similar
amounts of omega-6 fatty acids.
• Omega-3s : This is where grass-fed really makes a major difference, containing up
to five times as much omega-3
• Conjugated linoleic acid (CLA) : Grass-fed beef contains about twice as much CLA
as grain-fed beef. This fatty acid is associated with a few health benefits.
Compared to grain-fed beef, grass-fed is much higher in the following vitamins:
• Vitamin A : Grass-fed beef contains carotenoid precursors to vitamin A, such as
beta-carotene
• Vitamin E : This is an antioxidant that sits in your cell membranes and protects
them from oxidation
• Grass-fed beef also tends to be richer in other antioxidants
**When purchasing grass fed "Grass Fed / Grain Finished" is not grass fed it is still
fed corn and soy. Most cattle is grass fed when it is young and then fed grain.
**Conjugated Linoleic Acid (CLA) is one of the ingredients that make grass-fed
butter and meat so incredible for boosting your physical performance. It has been
seen to prevent cancer. The best natural sources are grass-fed beef, butter and full-
fat dairy. Animals need real grass and greens in their diets to make CLA, so it's
important to go for grass-fed sources.
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Dairy:
Here is a comparison I made of different milks. Vitamins B, A, and D are clearly higher
in both milk and the cheeses. If you aren't supplementing for Vitamin C I would
suggest getting it from Sheep's milk.
Dairy (1 Cup)
Calc B2
B12
VitA
VitC
Vit D
Mag
K
Iodine
Prat
p
Choi
Goat
33% 20%
3%
10%
5%
7%
8%
14%
9g
27%
9%
Sheep
47% 51%
29%
7%
17%
11%
10%
15g
39%
22%
Cow
28% 26%
18%
5%
24%
6%
10%
8g
22%
8%
Grass Fed
28% 32%
46%
12%
32%
38%
00
(Q
30%
Cow
In the end, the choice depends on your preferences and ideals. Some people prefer
grass-fed, others grain-fed. Try both and see which one you like better.
Pasture Raised Chicken Eggs:
Here is a chart I made comparing differences between Pasture raised eggs (eating
worms / bugs) and Grain fed eggs (Soy / Corn). Pasture isn't only healthier, but the
eggs have a richer flavor.
Eggs (4 Chick/Duck Eggs - 2 Goose Eggs)
B6 B12 Vit E
Vit A Calci
Mag
Zin
Iron
K
Prot
Cu
Se
P
Choi Om3
Chick P
16% 92% 24%
327o 12%
8%
167o
20%
8%
25g
127,
1127,
487,
2847,
Chick G
16% 44% 8%
20% 12%
8%
16%
207,
87,
25g
127,
927,
407,
2847,
Duck
367, 252°/ 207o
377o 137o
127,
287,
60%,
167,
36g
87,
1447
607,
824%
Goose
347 244°/ 187o
387o 18%,
127,
267,
587,
187,
40g
8%
1527
607,
818% ,8mg
Choline: Duck 132% / Pasture Chicken 140%
Iodine: Pasture Chicken 72%
Organic, pasture-raised eggs may be available from local farms with small flocks and a
natural lifestyle for their chickens. Unlike grass fed beef - the differences between the
eggs is more pronounced. Pasture raised has more fat soluble vitamins and over
double Vitamin B12.
Raw Dairy
Milk that comes from pastured grass fed cows, that contains all the fat and that has not
been processed in any way - raw and unhomogenized.
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Safety
A government document published in 2003 indicates that on a per-serving basis,
deli meats are ten times more likely to cause food-borne illness than raw milk. On a
per-serving basis, raw milk is as safe or several times safer than pasteurized milk. [6]
Safe for Babies?
A homemade formula made from real, raw milk is safe for babies and has saved
hundreds from having to consume commercial formula—indeed has saved many
lives. In the formula, raw milk is diluted with water and whey and supplemented
with lactose, cod liver oil and certain oils to give it a profile more in line with human
milk (Recipe later). In the future I'd only use milk from my cows, but do your own
research if concerned. [7]
Benefits:
• Stimulates the Immune system, builds healthy gut wall, prevents absorption of
pathogens and toxins in the gut and ensures assimilation of all nutrients
• Early studies showed that children consuming raw milk had greater resistance to
disease, better growth and stronger teeth
• Better bone structure, better organ development, better nutrient assimilation,
better fertility and even better behavior than pasteurized milk
• Raw milk contains enzymes and encourages beneficial bacteria that contribute to
easy digestion and ensure that all the vitamins and minerals are absorbed.
• Of those diagnosed with lactose intolerance, 82 percent stated that they could
drink raw milk without any problems
How to Get
Raw milk can be sold in stores in ten states and purchased at the farm in about 28
states. Raw milk is available as pet food in four states, and through cow- and herd-
share agreements in several other states. If they can't sell it to you based on your
state's laws ask for it as pet food.
Organ Meat
There is a stigma around eating organ meat. However, organ meat (Brain, Liver, Heart)
are incredibly nutritious. Organ meats — particularly liver — are high in B vitamins. To
make liver more palatable, grind it with common cuts of meat or use it in highly
seasoned food. I'd suggest eating things like liver a couple times a week for Vitamin A
specifically and Lamb blood for Iron - I'd have that before an intense workout. Anyone
who says organs are bad for you are probably shilling for a fruit/sugar/grain heavy diet.
Anecdote: Was at the gym and a (you know) told me that cholesterol, saturated fat and
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red meat is bad for me and that I should eat more vegetables and "whole wheat."
Coincidence?
Bone Marrow 8c Bone Broth (Similar to Collagen)
Studies show that many of its components could support joint function, decrease
inflammation, and promote skin health. You can also ask the butcher to split the
bones for you, which can save a significant amount of time and effort if you're
planning on eating it directly from the bone after roasting. Bone Broth made by
simmering bones for 24-48 hours to extract the beneficial nutrients and compounds
found within the bone and bone marrow.
Liver Preparation:
It's not the taste but the texture that I don't like, so
mixing it is a good solution.
• Spaghetti Bolognese : Liver can be chopped or
minced and then mixed with regular ground beef.
Calf or chicken livers work best.
• Burgers : As with Bolognese, chop or mince the liver
and mix it with ground beef to make seriously
nutritious burgers.
• Pan-fried : Liver works well when pan-fried with
onions.
Organs (4oz Raw)
Beef
B2 B3
B5
B6
B12 VitA
VitC
Zin
Iron
Prot
Cu
Se
P
Choi DHA
Liver
150% 62%
68%
50%
930% 320%
‘ L :
24%
24%
18g
460%
53%
36%
Heart
60% 43%
20%
16%
161%
4%
13%
27%
20g
22%
35%
24%
47%
Brain
13% 20%
23%
13%
179%
20%
8%
16%
12g
16%
34%
41%
1134% l.lg
Lung
15% 23%
11%
72%
72%
12%
50%
18g
15%
72%
25%
91%
Kidny
189% 45%
45%
38%
518% 32%
18%
14%
29%
20g
24%
228%
29%
155%
Lamb
Blood 1 c
480%
32g
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Lifestyles
"Dieting" isn't something you do for a month or a year. It's something you follow for a
long time and modify to fit your circumstances the best.
There is no clear cut end all be all of diets because your body reacts to foods
differently than other, but recognizing what hurts you and eliminating it is the most
important thing.
Veganism and Vegetarianism
Is an unhealthy protest against a
system of exploitation on the land
and animals, but that doesn't mean
you also have to accept these self
destructive diets just to save the
planet. Here is a comparison
between the amino acid profile of
broccoli compared to steak - same serving size. Broccoli is probably the best
vegetable for protein other than pea protein isolate and it still does not have a
complete amino acid profile for proper bodily function.
Keto
This diet lifestyle puts your body into what is called Ketosis which uses fat as your
primary source of energy. Many people have fixed many issues in their body
associated with high carb diet. If you suffer from certain auto immune issues I
suggest looking more into this diet. Follow @ThomasDeLauer / @drericbergdc
Paleo
Eat like your hunter gatherer ancestor. A very humble and promising diet for health
and vitality. You are more likely to eat a clean diet without additives, preservatives,
or chemicals. There are anti-inflammatory benefits from eating less grain and
sugars. You can also benefit from additional plant nutrients in fruits, vegetables,
nuts, and seeds. If you are eating more red meat, you will get more iron.
Carnivore
Many people are following a revolutionary diet where you only eat animal products
(Organs/Fat/Meat/Dairy). You can get all vitamins from animals if you buy the right
ones and eat a variety of different organs. One of the ideas is is that most modern
vegetables are bastardizations of past vegetables and are now toxic for humans. It
isn't an all too appealing diet to the commoner, but it's worth looking into it. If you
Essential Amino Acids
Steak
Broccoli
histidine
0.975
0.48
isoleucine
1.391
.0643
leucine
2.431
1.05
lysine
2.583
1.099
methionine
0.796
0.309
cysteine
0.394
0.228
threonine
1.221
0.716
tryptophan
0.201
0.269
valine
1.516
1.018
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are interested in this diet take some time to research it on your own. Follow
@MikhailaAleksis / @franktufan / @TristanHaggard
**Below I have created a diet that is great for gut and
mood, testosterone, is anti inflammatory, and good
as a rural self reliant diet. Unlike keto and carnivore it's
functional for bodybuilding or high intensity activity.
Just in the same way man should be overcome our
diets and concepts of diets are to be overcome.
Behold, I bring you the Obervore!
Ubervore
1. Eliminate Estrogenic Foods, Seed/Nut oils, Sugar,
Juice, Artificial Sweeteners, Gluten/Wheat, Seeds,
Nuts, Legumes, Fried food, and Processed Food
2. Fat Animal fats are the best dietary fuel and contain
many fat soluble vitamins. It can work very well to
simply replace your sugar and wheat calories with
animal fats. A low carb diet can rely more on ruminant
fat and pastured butter. Cook with ghee, pastured
butter, animal fats (Tallow/Lard), or coconut oil.
3. Protein Consider grass-fed animals like beef or wild
game for your red meat. These meats have excellent Omega ratios. Wild game is
great for more than just meat (Organs, Bones, Marrow). Eat wild caught fish
(salmon, trout, etc) and pastured eggs. Eat organs - if you can stomach it - for
additional vitamins and minerals (Liver, Lung, Kidney).
4. Carbs Non-Wheat grains are best like Oatmeal, Buckwheat, and Quinoa when
properly prepared. Sweet Potato/Potato too. Honey is great for lifting and
consuming just enough grain for your strenuous exercise.
5. Greens Cruciferous vegetables are good sources of Vitamin A, E, K, and
Potassium. Cook to rid them of anti-nutrients and eat with a fat to absorb vitamins.
6. Sun & Steel Proper sun and Vitamin D is essential for a man of light. Mood,
stress levels, testosterone. Strength and conditioning. Aesthetics and proportion.
Here is what something like this looks like day to day. This is mine.
Breakfast
• 4-6 Pasture Eggs & Itbs Animal Fat
• 4oz Grass Fed Beef
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• 4oz Soaked Buckwheat or Amaranth, Itbs Butter, 3tbs Hemp Seeds
Lunch
• 4oz Macadamia Nuts
• 4oz Chicken, 2tbs Butter, 2oz Parmesan
• Pre-Workout: 2tbs Honey
• Post-Workout: Grass Fed Whey / Collagen & 8oz Grass Fed Milk
Dinner:
• 4oz Pork or Game & Itbs Butter
• 4oz Cottage Cheese
• Spinach
Note:
Adopt this or your own version. There is no definitive diet for every person since all of
our bodies are different, but this works best for me and others - A North Western
European (More dairy and Meat). If you're mediterranean I might add more olive oil,
cured meats, goat cheese. It's up to you to take your health into your own hands. There
is nothing wrong with becoming fanatical about it too. Don't see yourself as denying
the pleasure of eating something like sugar see it for what it is: poison. Cheat meals are
fine if you need them.
Vitamin Supplements (Most found on BulkSupplements)
The benefit of taking vitamins/supplements come in getting excess amounts for certain
vitamins like Vitamin C, Omega 3, and Vitamin A.
• Cod Liver Oil / Krill Oil (Omega 3)
• Vitamin C (Sodium Ascorbate)
*Mega doses cure diseases and the recommended daily intake is lower than
different people need. Depends on factors explained later.
• Melatonin (Sleep)
• Magnesium & Zinc (If you don't consume enough)
• D3 (Especially in winter)
Social Preparation:
You need to have a plan for social situations. Many of your friends and family will
wonder why you aren't eating pasta and ice cream. You can tell someone you eat
donuts every morning, fast food for lunch, and pizza for dinner and it's all fine.
Tell someone you aren't eating sugar and they jump down your throat. Sadly, it's usually
not because they are actually concerned about you, rather it is to justify their own
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dietary positions. But you are the higher man, explain to them, try to bring them over
to your side or at least the others in the room.
Eating out:
There's little way of knowing what is in the food you eat when you go out. For me I'll
just get a steak. That's the easiest way to make sure you are sticking to your ideals.
Sleep
Getting a good night sleep affects all aspects of your day especially your overall mood.
How to get the best night sleep:
1. Increase Bright Light Exposure During The Day
2. Reduce Blue Light Exposure in the Evening
3. Don't Consume Caffeine Late in the Day
4. Reduce Irregular or Long Daytime Naps
5. Try to Sleep and Wake at Consistent Times
6. Take a Melatonin Supplement (Optional)
7. Consider Supplements or herbs (Ginkgo biloba, Glycine, Valerian, Magnesium, L-
theanine, Lavender)
8. Don't Drink Alcohol
9. Optimize Your Bedroom Environment (temperature, noise, external lights)
10. Minimize electronic use an hour or two before bed.
Sun
Serotonin & Mental health
Sunlight increases the brain's release of a hormone called serotonin which is
associated with boosting mood and helping a person feel calm and focused. At
night, darker lighting triggers the brain to make another hormone called melatonin.
This hormone is responsible for helping you sleep. Decreased sun exposure causes
drop in your serotonin levels, which can lead to depression with seasonal pattern.
So lather up with coconut oil and lay in the sun - around midday for best light. 30
minutes to an hour during this time is best.
Other Benefits:
Strong Bones - In 30 minutes you (a white person) will make 50k IU of Vitamin D3
Cancer Prevention - Those in sun deprived areas have higher levels of colon,
Hodgkin's lymphoma, ovarian, pancreatic, and prostate cancer
Skin Conditions - Sun exposure helps treat Psoriasis, Eczema, Jaundice, Acne
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What to Expect when Changing Diet:
Every person is a bit different in terms of how quickly they can expect to see results
and feel better when transitioning to a healthier diet. Initially, it's expected that
you'll experience some minor side effects, especially if your diet is changing
drastically.
Side effects might include:
• Changes in digestion, like bloating or gas — especially when increasing fiber
intake
• Changes in appetite
• Increased cravings
• Low energy or weakness, such as when lowering carbohydrate intake
• Brain fog
• Moodiness
*This usually only lasts for several weeks and will dissipate as your digestive
system gets used to the new foods you're eating.
Within about two to three weeks, you'll likely notice improvements in your energy
and focus, changes in your taste buds and preferences, and likely some positive
changes in your sleep, mood, and body weight.
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Weight Loss & Gain
Protein
Whether cutting/maintaining/bulking you'll need to establish your daily intake of
protein. Especially if you lift and plan on gaining strength. Bro Science says you need
1-2g of protein per lb of bodyweight, but studies have shown there is no difference
between that and ,75g of Protein per Lb of Bodyweight [5], Follow .8-1 g of protein
per Lb of bodyweight. However if you are following a more caloric restrictive diet to
lose weight or keep off unwanted water weight you should consume 1-1.4g per lb.
There is no ceiling to the amount of protein you can consume in one sitting - you
could eat all your protein in one sitting or space it out in 10 meals HOWEVER growth
hormone is elevated the most when you intermittently fast.
Fat 8c Carbs
If you want to lose weight lower fat and carbs - For example if you eat a half cup of
oats for breakfast switch to a fourth - Want to gain? Eat a cup. Fat and carbs are
dependent on your level of activity. If you have a very sedentary job then eat very little
carbs and consume high amounts of fat. Consider centering carbs around your activity.
If you lift and have an active job you'll need to eat just enough carbs to get you
through the day and your workout, but this is personal preference based on
performance.
Fasting:
• Mental, spiritual, physical - it has been used for religious purposes in some cultures
and used for health since the beginning of time. Back when meals were few during
the week it was that primal drive you got from hunger to go out and kill for a meal.
That same feeling returns when you fast
• Drink plenty of water, get electrolytes, go to sauna to cleanse, drink green tea for
antioxidants, get plenty of sun, and get good sleep
• Health benefits: Boosts HGH which repairs damaged cells, burns calories, boosts
mental energy and clarity
• You can add some of these benefits everyday with intermittent fasting where you eat
in a window of 12-8 Hours
• I would not suggest any sort of exercise other than walking or a light bike ride for lack
of protein
Personal Fat Loss:
The most I weighed was 240 and I got down to 190 in only a few months. I've lost
weight in different ways, sometimes gradual with limited caloric deficit of 200-300
calories and sometimes extreme caloric deficit of 1000cal+. Sometimes just fasted for a
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day or two. It really depends on your goal and level of determination. With enough
protein and potassium you could ostensibly run half marathons everyday until your goal
weight.
In conclusion: Eat less to lose. Eat more to gain.
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Overall Health
Notes on the importance of spiritual health and higher purpose...
That poison I spoke of affects everyone - the worry, anxiety, stress of never becoming
what we were made to be. The fear of lost potential - our world is fundamentally
pushing people towards collective individualism wherein each person is no different
than the other on a spiritual level, but all act like they are special. It is possible to
ascend this trap and climb your way out of this dark void.
"Most men lead lives of quiet desperation and die with their song still inside
them" -Thoreau
Find a purpose. This could be in art, music, family, God, nature, animals, whatever gets
you out of bed in the morning. If you're stuck in a wage slave job as a sacrifice to make
money for your family then figure out a way to also pursue that purpose. Without a
purpose a man is nothing, just another cog. A cog has no ambition - no life, it just
moves until it breaks and is replaced by another.
Sometimes the spiritual malaise is masked in colloquial terms like "black pill" but is
ever-present even amongst normal people - this is why a film like Fight Club tapped
into the subconscious felt by the masses. The error in the "black pill" or Fight Club is
giving into a psychology of hate for the system or others that have nothing to do with
it. They are just following along - just in the same way you are. Stop and think how
giving yourself a purpose will fix your mindset and way of life.
Struggle is a fact of life. Some of us want more. Many want less - a lot less. You hear
this in the winter "It's so cold" these people would rather be dead than live one more
day suffering. Many of us want to add as much suffering as we're able to endure and
then add more. We push our selves past our comfort level because life is not worth
living if you can't feel anything.
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Herbal Remedies
If you are interested in the applications of herbs over typical OTC medicine then take a
look at the following herbs and natural remedies. Some of them are very evident to
work like Aloe, Honey, and Valerian. This is simply a list and beef description of
common uses so if you are interested you can take a moment to research some of them
on your own. There are almost limitless herbs with different uses.
Honey - Has a long history of safe use as a medicine - it appears in so many traditional
remedies that one suspects an element of therapeutic truth despite the lack of official
documentation in medical journals.
For example :
• A cup of hot water with lemon and honey has long been used to sooth sore
throats (researchers think honey acts as a mild disinfectant for the mouth and
throat).
• Honey is sometimes taken for its mild laxative effect which researchers now
believe may be due to its high content of fructose, a sugar which is often
incompletely absorbed in the bowel.
• Honey's anti-bacterial properties have been well known for over 80 years and
there are many reports of its effectiveness as a dressing for minor wounds, skin
ulcers and burns. If interested look up benefits of Manuka honey.
Aloe - Treat sunburn/burns, dryness, itching, eczema, psoriasis and frost bite
Bilberry - Help wound healing, prevent and treat bruising, haemorrhoids and varicose
veins, and treat diarrhea and urinary tract infections
Black cohosh - Treatment of menopausal disorders; especially the post-menopausal
symptoms of hot flushes, depressive moods and sleep disturbances.
Cat's claw - Is an immune stimulant, its uses fall into three categories:
a) a Prebiotic
b) Enhances immune system and increases stamina and energy in sufferers from
mental and physical exhaustion, helps treat viral infections like shingles and
fungal infections
c) Anti-inflammatory activity in the treatment of arthritis and rheumatism
Chamomile - Recognized as a soothing nighttime drink that helps you get off to sleep.
Externally, it is used to treat wounds, ulcers, eczema, gout, nappy rash, cracked
nipples, rheumatic pain, chicken pox and in hair conditioners. Used as a mouthwash for
infections, swallowed for indigestion, wind, diarrhoea, nausea and travel sickness.
Chaste berry - 90% of patients reported improvements in headaches, breast
tenderness, bloating, tiredness and mood swings
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Cranberry - Works by preventing bacteria from sticking to the bladder and urinary tract,
so they are washed out
Devil's claw - arthritic conditions such as joint inflammation, arthritis, rheumatism, and
back pain
Echinacea - It is a general booster for the immune system and is taken to fight colds, flu
and other infections. Most effective if you take it at the first signs of a colgfor flu
Feverfew - It is used to prevent migraine headaches in people who do not want to take
prescription medicines or if conventional treatments are not working.
Garlic - Its reputation is as an aid to a healthy heart and circulation (Good for fitness
enthusiasts). It contains antioxidants and is a natural antibiotic, anti-fungal and anti¬
viral. If eaten raw it's good to crush it and wait about 10 minutes before eating. It's also
a pre biotic.
Ginger - Ginger may offer substantial protection to your heart and circulation because
of its ability to support normal blood clotting. Ginger oil is used as a warm-up rub for
cold muscles, and in creams for muscle aches and rheumatism.
Saw Palmetto - It is believed to fight coughs, bronchitis, painful periods, and asthma.
Main use is to treat enlarged and weakened prostate glands. This is usually called
benign prostatic hyperplasia or BPH. In Germany and Italy it is the treatment of choice.
In cases of mild BPH, it has been found to be as effective as prescription drugs but
without their side effects.
Goldenseal - Has antibiotic activity that is made use of externally for fungal infections
and minor wounds, and internally against bacteria that cause ulcers and diarrhoea.
Green tea - Prevents mouth and throat infections and improves dental health - it kilH
harmful bacteria. Stimulates your immune system and reduces inflammation.
Guarana - It combats stress and tiredness, giving more energy and a cheerful mooc(^f
gives extra stamina and strength during exercise.
Milk thistle - Milk thistle protects against liver damage from alcohol, hepatitis and
chemical toxins; regenerates already damaged liver tissue. It protects the liver git^N
helps fight the effects of pollution and free radical damage.
St John's wort - It is widely used to treat mild to moderate depression. It has been
called "Nature's Prozac" and has fewer side effects than prescription anti-depressants.
It is also used for seasonal affective disorder (SAD), anxiety, listlessness, sleep
problems. In lotion form St John's Wort improves the healing of wounds, bruises,
varicose veins and mild burns.
Tea tree - Tea Tree oil is antibacterial, anti-fungal and anti-viral. It is a remedy for cuts,
bites, blisters and acne.
Turmeric - Turmeric is a very effective intestinal antiseptic and is highly beneficial in
intestinal problems, especially chronic diarrhoea. It also helps prevent flatulence. Is
anti-bacterial and helps wounds heal.
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Valerian - Valerian is a very popular mild sedative and sleep aid, used in mild to
moderate insomnia and mild anxiety.
Sage - Antioxidants, Vit K, Antimicrobial, may alleviate diarrhea
Rosemary - Antioxidants and anti-inflammatory compounds
Lavender - Headaches/ Sleep, reduce anxiety, hair growth, wound healing
Acquiring these are easy online, where you can buy the herb or buy seeds and then
grow in your own garden. You can make many of these oils, lotions, and powders out
of the herbs at home. Be sure to check proper doses and side effects if any.
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Hormonal Health
Hormones
Hormones have different roles and regulating them properly will lead to a very well
tuned body ready to conquer the world...
Cortisol
The main stress hormone produced by the adrenal glands. It prompts your body to
handle sources of stress, whether physical or mental. It impacts: Alertness,
concentration, sleep, appetite, energy expenditure, fat storage
In Men and Women, Cortisol Affects:
Physical characteristics, cognitive health, response to exercise, weight, fertility
(testosterone and estrogen levels), cardiovascular health, blood sugar, mood
When you're very stressed you make more cortisol, but this can diminish your
ability to make other hormones, including estrogen, progesterone, and
testosterone. This imbalance is what causes negative symptoms, such as
insomnia, migraines, and severe mood swings.
Estrogen
There are three major types of estrogen: estrone, estradiol, and estriol. Estrone and
estradiol are the main type of estrogen in postmenopausal women, while estriol is
the main type involved in pregnancy. Estrogen is considered one of the primary sex
hormones, or reproductive hormones. It Impacts: Fertility, menstruation, pregnancy,
menopause, physical traits such as facial hair, muscle mass, etc.
Progesterone
Progesterone is another predominately female sex hormone that's made in the
adrenal glands, placenta, and ovaries. It helps to counterbalance estrogen and
regulate the uterine lining in women. It impacts: Emotional health, sleep, mood,
Melatonin (Sleep and wake)
Testosterone
Like estrogen, both men and women produce testosterone, except men produce
more so it's associated as a male hormone. Low levels are tied to sexual
dysfunction, changes in body composition, and mood changes. High levels in
women can be tied to reproductive problems, including infertility. Testosterone is
tied to: Sex drive, maintenance of muscle mass, alertness, energy, confidence,
strength
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Thyroid hormones
Thyroid hormones affect your metabolism and just about every system throughout
your body. Changes in the levels of your thyroid hormones will impact your: Energy
levels, resting metabolic rate, weight, sleep, body temperature, sex drive, menstrual
cycle, for women, Insulin
Hormone disturbance
Symptoms
Low testosterone
low libido and sexual dysfunction in men
and vaginal dryness in women
High cortisol
unintentional weight gain, unexplained
increase in appetite, and digestive issues
including: bloating, acid reflux,
constipation, or diarrhea
High estrogen or low progesterone
very bad PMS symptoms or very heavy
periods, unintentional weight gain,
unexplained changes in appetite, and mood
changes or depression
Low estrogen
vaginal dryness, missed or irregular
periods, and mood changes or depression
Thyroid hormone imbalances
unintentional weight gain or loss, hair loss,
and hair thinning
Low melatonin
trouble sleeping normally, insomnia,
restlessness, daytime fatigue, and brain fog
Abnormal PTH
kidney disease, abnormal calcium levels,
changes in vitamin D levels, and poor bone
health, including increased risk for fractures
and osteoporosis
Other common symptoms of hormone problems include:
• Infertility or difficulty getting pregnant
• Changes in mood, including symptoms of depression and anxiety
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• Fatigue
• Trouble sleeping or insomnia
• Unexplained changes in appetite
• Signs of fluctuating blood sugar levels, including nervousness, brain fog, and
weakness
First steps for Balancing Hormones
Hormone issues can be solved through diet or change in lifestyle habits.
1. Eat a balance of macronutrients
All three macronutrients are essential for hormone health, as well as digestion,
reproduction, and metabolic functions.
Eat balanced meals, with about:
• 50 percent of the calories being fat
• 25 percent protein
• 25 percent complex carbohydrates
You can achieve balance by including a source of all three macronutrients every
time you eat. For example, your dinner may be a serving of steak with a serving
of vegetables and quinoa, with some butter.
2. Reduce inflammatory foods
A diet high in processed foods and allergens can trigger inflammation.
These foods include:
Refined grain products, such as white flour, Foods containing gluten,
Hydrogenated oils, Trans fat, Sugar
Everyone's different when it comes to what foods they can digest properly. Some
may have trouble tolerating foods like gluten, nuts, grains, night-shade
vegetables, eggs, or dairy products, while others can tolerate those foods well.
An elimination diet can help to see which foods may be causing gut-related
inflammation.
3. Consume probiotic foods
Probiotics are the "good bacteria" that live inside your gastrointestinal (Gl) tract and
aid in repairing your gut lining. They're helpful for supporting the immune system,
facilitating digestion, decreasing inflammation, and the production of hormones.
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5. Eat Healthy Fats
You need to obtain a variety of fats in order to create hormones including saturated
fat and cholesterol. They fuel the brain, support reproductive health, keep
inflammation levels low, satisfy hunger, and even promote weight loss.
Sources of healthy fats:
• Coconut oil
• Olive oil
• Grass-fed butter, dairy, or meat
• Organic dairy products
• Wild-caught salmon or other types of fatty fish
6. Drink enough water
Drink at least a gallon a day.
7. Avoid too much alcohol or caffeine
High alcohol consumption has been associated with estrogen dominance and
problems such as: abnormal pancreatic functioning, higher risk for insulin resistance,
increased risk for liver disease, lower sex drive, lowered testosterone, anxiety,
malnutrition
High caffeine consumption may increase cortisol levels and impact the adrenal
glands. This can interfere with appetite and energy, causing anxiety, sleep issues,
and digestive problems. Try keeping your caffeine intake to about one to two
servings daily, such as two small cups of regular coffee.
Recommendations for Hormonal Conditions
High cortisol
Levels are associated with chronic stress as well as poor sleep. It's also associated
with decreased immunity, trouble with work performance, and a higher
susceptibility to anxiety, high calorie intake, weight gain, and depression. To
balance your cortisol levels through diet eat a diet like the ones recommended
above. Chronic stress actually impacts the body in ways similar to a poor diet, lack
of sleep, or a sedentary lifestyle. Cortisol is necessary and a fact of life, but when it
is elevated for a long time or a constant period it will negatively affect your health.
Manage stress by:
• Lifting
• Meditating or praying
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• Spending more time amongst the trees and nature
• Being social (Church, Gym, Farmers Markets, etc)
• Better sleep
Low Melatonin
Melatonin is used to treat issues related to sleep-wake cycle dysfunctions, besides
just insomnia. This includes jet lag and daytime drowsiness. It's even been shown to
have benefits unrelated to sleep, such as treating: Menopause symptoms, heart
disease risk factors, chronic pain, potentially certain types of cancers, including
breast and prostate cancer. Info on Melatonin in Diet Lifestyles
Foods that contain tryptophan to help produce melatonin:
• Dairy products
• Wild-caught fish
• Grass-fed beef
• Turkey and chicken
• Ancient grains
Low Estrogen — linked to menopause
Is associated with menopause, in addition to high cortisol levels in younger women.
Less estradiol, a form of estrogen, is made when stress levels are high and calorie
intake is too low, as these things place a burden on the body. Low-fat and low-
calorie diets, too much exercise, low body fat percentage, or a history of disordered
eating can also decrease estrogen levels.
To balance low estrogen levels, eat more:
• Phytoestrogens
• Legumes, whole grains, and flax seeds
• Superfoods like maca powder, black cohosh, vitex, or chasteberry
• Ginseng and valerian root
• Magnesium-rich foods, like leafy greens or cocoa
• Healthy fats, like organic dairy and fish
*Although Soy is high in phytoestrogens it is often GMO
High Estrogen
If you have signs of estrogen dominance, including severe PMS or trouble losing
weight, reduce your intake of processed foods, sugar, unhealthy fats, and alcohol.
Increase fiber, especially from vegetables and non wheat grains. Remove
phytoestrogens from your diet. Eat a low-glycermic diet with meat and fat.
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To balance high estrogen, eat more
• Olive or coconut oil
• Avocado
• Turmeric
• Seaweeds and other greens
• Resveratrol found in fruits like grapes
• Green tea
• Probiotic foods such as yogurt and other fermented foods
Low Testosterone — linked to problems like erectile dysfunction and low libido
One of the common problems tied to low testosterone levels is erectile dysfunction
(ED). ED affects roughly 50 percent of men over the age of 40.
Things that Lower:
• Phytoestrogenic foods (Soy, Flax, Yams, Rice, etc)
• Endocrine Disruptors (Xenoestrogens)
• Sugar
• High body fat
• Overtraining in the gym (and doing lots of volume)
Increasing testosterone is more important than you might think especially for
weight training. Studies done with men given testosterone injections saw muscle
gain WITHOUT even lifting weight. So boosting your Testosterone NATURALLY
is the best thing you can do to increase gains, sex drive, and overall health.
There points in the following page that are repeated many times but that is due
to their importance.
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INCREASING TESTOSTERONE
Every man should to strive for the best health he can possibly achieve in his life.
Testosterone levels depend on this and below are every way I could find to increase
test or lower things that lower test.
Increase Testosterone Naturally:
*Compiled over many studies, articles, and personal experience
• Lifting heavy (Low rep)
• Good Sleep (No light for 2 hours until bed)
• Low Stress / Cortisol (Good Mindset)
• Dietary: High Fat / Adequate Protein 1 g per lb
• Low body fat (ideally 8-12%)
• (Interestingly) Talking to beautiful women
• Sex (not masturbation)
• Creatine HCL
• Get violent (Moshing, boxing, MMA, etc)
• Proper levels of vitamins (below)
• Switch to Organic to reduce pesticide and GMO exposure
• Laughter, Happiness, Success and Competition (Dopamine)
• Avoid estrogenic compounds (Xenoestrogens, Phytoestrogens, Parabens)
• Minimize Radiation & EMF Exposure (keep phone away from your balls)
• Stand Up Straight (Express power through open, expansive postures, T-posing
does in fact boost testosterone)
• Keep balls cool, Avoid tight underwear, Take cold showers (however this limits
muscle growth), Go commando
• Compliment people, smile and wave, help others (endorphins/dopamine)
Dietary:
• Magnesium (Bisgylcinate) 400mg (Dark Chocolate 4oz 256mg)
• Zinc 20mg (4 Oysters 25mg / 8oz Beef lOmg)
• D3 <100,000 IU (Sun / Beef Liver / Cod Liver Oil)
• Boron lOmg
• Rub Vitamin D3 Liquid on your balls (Weird - Yes, but effective)
*Vitamin D, Mag, Zinc have the strongest evidence as testosterone boosters.
Micronutrients (C, B, E) may also have benefits.
Herbs & Extracts
• Longjack root
• Ginger
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• Ashwagandha
*Many supplements, herbs, and extracts have a few studies backing their test
boosting capabilities but try them if you'd like
Dopamine and Testosterone
Several studies found that dopamine isn't just a feel good hormone. It also
promotes high levels of growth hormone and testosterone. This increase is
mainly due to the enhanced expression of gonadotropin-releasing hormone
messenger RNA. This gives a direct signal to the testes to produce more
testosterone.
Increase Dopamine
• Eat foods rich in Tyrosine. In order to make dopamine, your body needs
tyrosine which is found in: Parmesan 3oz = 228% / Beef 3oz = 135% / Pork
3oz = 119% / Salmon 3oz = 112% / Chicken 3oz = 112% RDI
• Probiotics (Good gut health = Good mood)
• Lift & Loud Music
• Meditate and get Sunlight
• Dietary: Having adequate levels of Iron, Niacin (B3), Folate (B9) and Vitamin
B6 are important for dopamine production.
Growth Hormone and Testosterone
Some research shows that l-dopa can stimulate growth hormone and temporarily
increase leutenizing hormone as well, which is the precursor to testosterone.
Glutamine is an amino acid that promotes tissue growth. A single 2-gram dose
of glutamine can increase growth hormone short term by up to 78%.
Increase Growth Hormone
• Intermittent Fast (Eat in a 8-12 hour window)
• Reduce Sugar (Increasing insulin lowers GH)
• Don't eat before bed
• Fast after your workout (1 -2 hours)
• Protein shakes post workout
• Get good sleep (8 hours, bed before 10pm)
• Keep liver healthy (No alcohol, sugar, processed foods, smoking)
• Stay Anti-Inflammatory (the Ubervore diet)
Testosterone and Cortisol
Cortisol is important for strength training, but when elevated for a large period it
lowers testosterone. Human research has shown the administration of cortisol
into the circulation at rest will result in reduced blood testosterone levels.
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Lowering cortisol is explained previously, but here are things to avoid that raise
cortisol.
Avoid Things that Increase Cortisol
• Poor sleep
• Poor gut health
• Intense prolonged exercise (Long distance running)
• Long commutes
• Poor Posture
• Alcohol consumption
• Smoking & Marijuana/Pot/THC
Medicine that Lower Testosterone
It's worth noting that in order for the pharmaceutical companies to make money
- people have to be sick - and for some reason, we are only treating the
symptoms with more and more pills instead of actually focusing on the cause of
the illness.
Prescription drugs that have a side-effect of lowering testosterone levels:
• Corticosteroids and opiate-based painkillers
• Some beta-blockers and tranquilizers
• A type-2 diabetes drug called Sylfonylurea
• A blood pressure drug called Spironolactone
• Acid reducers such as; Tagamet, Cidemetidine, etc.
• Hair-loss drugs such as Finasteride and Dutasteride
• Statins and other drugs that interfere with cholesterol synthesis
• Some anti-fungal drugs, such as the commonly used ketoconazole
• Many SSRIs (anti-depressants)
Masturbation doesn't Lower Testosterone, but...
A study published in 2001 found that refraining from masturbation for three
weeks may cause a mild increase in T levels. Another study from 2003 found
evidence that T levels may increase by nearly 150 percent seven days after
you've stopped masturbating. This is short lived as it goes back to normal on the
8th day. If you're in the gym utilize the 7th day to hit a new personal record...
...A 2007 study on rats found that frequent masturbation lowered androgen
receptors in their brains. Androgen receptors help your body use testosterone.
Another study on rats showed that frequent masturbation increased estrogen
receptors. These assist your body in using estrogen. Overtime, frequent
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masturbation may affect the overall ability of your androgen receptors in utilizing
testosterone.
The Effects of Porn
Many people think that watching porn can enhance libido in the long run. Quite
the opposite is true. Porn changes brain plasticity and affects the sensitivity of
dopamine receptors. This is why the more porn a person watches, the less
sexual desire and satisfaction they feel from less stimulation. The brain acquires
a new taste for virtual sex and becomes less responsive to arousal from real
people. This can eventually lead to erectile dysfunction and less pleasurable
experience from real sex.
Watching porn is gay whether you're a guy or girl
The Effects of Cold Exposure
Cold has a good effect on dopamine levels. Try having a cold shower and you
will most likely feel a mental buzz afterwards. Studies have demonstrated that
taking cold showers may even help in the treatment of depression. It stimulates
the dopamine pathways within the brain. Cold showers can even help in
improving emotional health. What better than taking a cold shower, swimming
in a clear lake on a brisk spring or fall day. However cold exposure does affect he
muscle's ability to recover after working out. I'd advise against this if you are
serious about making significant strength gains.
The information on Hormonal Health is found at healthline.com
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Endocrine Disruptors
Chemicals that can interfere with endocrine (or hormone) systems at certain doses.
These disruptions can cause cancerous tumors, birth defects, and other developmental
disorders. Endocrine disruptors may be associated with the development of learning
disabilities, severe attention deficit disorder, cognitive and brain development
problems; deformations of the body; breast cancer, prostate cancer, thyroid and other
cancers; sexual development problems such as feminizing of males or masculinizing
effects on females, etc.
Phytoestrogen
Classified as endocrine disruptors - A group of naturally occurring compounds found in
numerous plant foods. They have various functions in plants. Many have strong
antioxidant properties and some may play a role in the plants' defense against
infections. They're called "phytoestrogens" because their chemical structure resembles
the structure of the sex hormone estrogen.
Phytoestrogens include:
(Avoid) Lignans: Found in many fiber-packed plant foods, such as seeds, grains,
nuts, fruits and berries. Flaxseeds are an especially rich source.
(Avoid) Isoflavones: They're abundant in soybeans and other legumes, and also
present in berries, grains, nuts and wine.
Resveratrol: Found in fruits, berries, red wine, chocolate and peanuts.
Quercetin: This is one of the most common and abundant antioxidant flavonoids,
found in numerous fruits, vegetables and grains.
List of Phytoestrogenic Foods:
Flax, Soybeans and soy products, Tempeh, Sesame seeds, Wheat berries,
Fenugreek (contains diosgenin, but also used to make Testofen, a compound taken
by men to increase testosterone), Barley, Beans, Lentils, Yams, Rice, Alfalfa, Mung
beans, Apples, Carrots, Pomegranates, Wheat germ, Rice bran, Lupin, Kudzu,
Coffee, Licorice root, Mint, Ginseng, Hops, Bourbon whiskey, Beer, Fennel, Anise,
Red clover.
Cause : Reduced fertility, breast cells in males, cell death in embryos, early puberty
for girls, altered brain development
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Xenoestrogen
BPA
Commonly found in plastic bottles/containers, dental materials, and the linings of
metal food and infant formula cans. Another exposure comes from receipt paper
commonly used at grocery stores and restaurants, because today the paper is
commonly coated with a BPA containing clay for printing purposes. BPA is a known
endocrine disruptor, and numerous studies have found that laboratory animals
exposed to low levels of it have elevated rates of diabetes, mammary and prostate
cancers, decreased sperm count, lower testosterone / reproductive problems, early
puberty, obesity, and neurological problems. Is a monomer used heavily in plastics
and epoxy resins. Since BPA has a 'hardening' effect on plastics, its used generously
in many industries, making BPA one of the most produced chemicals in the world.
BPS
Commonly found in thermal receipts, plastics, and household dust. Traces of BPS
have also been found in personal care products. It is more presently being used
because of the ban of BPA. BPS is used in place of BPA in "BPA free" items.
However BPS has been shown to be as much of an endocrine disruptor as BPA.
Parabens
(methyl-, butyl-, ethyl-, propyl-, heptyl-, etc) which are preservatives used in nearly
all kinds of cosmetics, such as; sun lotions, moisturizers, personal-lubricants,
shampoos, shaving gels, toothpaste, and even as food additives. They're classified
as xenoestrogens and can have a weak affinity to estrogen receptors in the body.
Phthalates which are commonly used to make plastics more flexible, but they are
also used as stabilizers and emulsifying agents in many personal care items.
Increased urinary phthalate traces have been strongly correlated with decreased
testosterone in men, women, and children.
Benzophenones
(BP-1, BP-2, BP-3...) which are permeability enhancing UV-stabilizers are used in a
wide range of personal care items, but most commonly in sunscreens. Concerns
have been raised of their effect in reducing the activity of enzymes needed in
testosterone production.
Triclosan and Triclocarban
Both of which are antibacterial agents found in many antibacterial soaps, lotions,
hand sanitizers, etc. Not only are they highly ineffective at reducing bacteria, but
they also have a direct mechanism in lowering testicular testosterone production.
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DDT 8c PCB
Was first used as a pesticide against Colorado potato beetles on crops beginning in
1936. An increase in the incidence of malaria, epidemic typhus, dysentery, and
typhoid fever led to its use against the mosquitoes, lice, and houseflies that carried
these diseases. Since being banned, the average human body burdens of DDT and
PCB have been declining. Effects male / female reproduction and fertility.
Alkylphenols
The long-chain alkylphenols are used extensively as precursors to the detergents, as
additives for fuels and lubricants, polymers, and as components in phenolic resins.
These compounds are also used as building block chemicals that are also used in
making fragrances, thermoplastic elastomers, antioxidants, oil field chemicals and
fire retardant materials. Through the downstream use in making alkylphenolic resins,
alkylphenols are also found in tires, adhesives, coatings, carbonless copy paper and
high performance rubber products.
PCB
Polychlorinated biphenyls (PCBs) are a class of chlorinated compounds used as
industrial coolants and lubricants. PCBs are created by heating benzene, a
byproduct of gasoline refining, with chlorine. They were first manufactured
commercially by the Swann Chemical Company in 1927. In 1933, the health effects
of direct PCB exposure was seen in those who worked with the chemicals at the
manufacturing facility in Alabama. In 1935, Monsanto acquired the company, taking
over US production and licensing PCB manufacturing technology internationally.
"After WWII, manufacturers saw the potential plastics could have in many industries,
and plastics were incorporated into new consumer product designs. Plastics began
to replace wood and metal in existing products as well, and today plastics are the
most widely used manufacturing materials."
Phthalates
Phthalates are found in some soft toys, flooring, medical equipment, cosmetics and
air. Added to plastics to increase their flexibility, transparency, durability, and
longevity. A widespread concern about phthalate exposure is the possibility that it is
the cause of a drop in male fertility. Numerous studies on adult male humans show
the similar result that phthalate exposure correlates with worsening metrics of male
fertility, such as semen quality, the quantity of damaged DNA in sperm, decreased
sperm motility, decreased semen volume and other metrics. There may be a link
between the obesity epidemic and endocrine disruption and metabolic
interference.
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Non-Stick Cookware and Water-Repellant Items
Poly- and perfluoroalkyl substances (PFAS) used to create non-stick, stain-resistant,
and water-repellant surfaces are toxic and highly persistent, both in your body and
in the environment. When heated, non-stick cookware releases perfluorooctanoic
acid (PFOA), linked to thyroid disease, infertility, and developmental and
reproductive problems
The US Environmental Protection Agency (EPA) has also ruled perfluorinated
compounds (PFCs) as "likely carcinogens." Despite that, these chemicals are still
used in a wide array of household products. Besides non-stick cookware, PFCs are
used to create heat-resistant and non-stick coatings on:
• Soil- and water-repellant carpet and furniture treatments
• Stain- and water-repellant clothing
• Protective sprays for leather and shoes
• Food wraps, pizza boxes, and microwave popcorn bags
• Paint and cleaning products
Household Methods of Reducing plastic:
• Opt for glass as much as you can - Storing grains/herbs/powder spplements, leftover
food, and baking
• Use wood or metal for all utensils
• For cookware find cast iron or all clad (Stay away from anything with Teflon)
• Cleaning: Find a natural soap and spray
Take Away
Due to the state of our earth things like micro plastics and other xenoestrogens cannot
be eliminated from you surrounds, but you can drastically reduce consumption of them
and exposure. Exposure to many of these will be through water, food, or your
surroundings this can be avoided by living more rurally, eating organic non GMO, and
getting proper filtration for your water. We are more than likely already exposed, but
the most important thing is to limit you children's exposure.
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Bodybuilding
Why do we lift?
"In order for man to succeed in life, God provided him with two means,
education and physical activity. Not separately, one for the
soul and the other for the body, but for the two together.
With these two means, man can attain perfection ." -Plato
Health AND Fitness
Make civilized the Mind. Savage the Body.
"Health" and "Fitness" are not necessarily the same thing.
With tunnel vision on "fitness" you break, hurt yourself, get
sick, get shit sleep, drink excessive coffee (Crash every
afternoon). You can't just pound coffee all day and eat
everything to gain weight and lift expecting you will be the
biggest out there. You are fooling yourself and you are
furthering the meat head stereotype. You are smarter and
better than this.
To know why you lift you need to have an aesthetic goal not
just for your body, but for your health and your life. Aesthetic doesn't just mean
chiseled abs and voluptuous biceps. It means that which is natural is beauty. You must
set your life's goal in service of beauty. Therefore your interior and exterior should
reflect that.
Warming Up
It is important to activate, and warm up your muscles before you put it under load.
Dynamic-warm ups are a great way to do that.
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Lunge and twist
The forward lunge will stretch the hip flexors and activates the legs,
glutes, and hips, while the twist stretches out the upper and middle
back.
Forward leg swing
The forward leg swing will activate hamstring and
open up the hips
Jump squats
The jump squat help activate the butt, hips, legs,
thighs. It also has the added benefit of developing
explosive power.
Arm circles
The arm circles puts your shoulder joint through its full range of
motion which can help alleviate joint pain or help you avoid
developing it. For Increased Shoulder mobility find a rubber
band and do this same motion with it back and forth.
Increase Muscle Gain
Outside of nutrition boosting testosterone and growth hormone are
the best ways you are going to increase muscle faster (faster recovery
and better protein synthesis)
Form
Deadlift
• Walk to the bar . Stand with your mid-foot
under the bar. Put your heels hip-width
apart, narrower than on squats. Point your
toes out 15 degrees.
• Grab the bar. Bend over without bending
your legs. Grip the bar narrow, about
shoulder-width apart like on the overhead
press. Your arms must be vertical when
looking from the front.
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• Bend your knees . Drop into position by bending your knees until your shins touch
the bar. Do NOT let the bar move away from your mid-foot. If it moves, start from
scratch with step one.
• Lift your chest . Straighten your back by raising you chest. Do not change your
position - keep the bar over your mid-foot, your shins against the bar, and your
hips where they are.
• Pull . Take a big breath, hold it and stand up with the weight. Keep the bar in
contact with your legs while you pull. Don't shrug or lean back at the top. Lock
your hips and knee
Squat
• Setup . Face the bar. Grab it tight with a
medium grip. Put it on your upper-back by
dipping under the bar. Raise your chest.
• Unrack . Move your feet under the bar. Unrack
it by straightening your legs. Step back with
straight legs. Lock your hips and knees.
• Squat . Take a big breath, hold it and Squat
down. Push your knees out while moving your
hips back. Keep your lower back neutral.
• Break Parallel . Squat down until your hips are
below your knees. Thighs must be just slightly lower than parallel.
• Squat Up . Break parallel then Squat back up. Keep your knees out and chest up.
Lock your hips and knees at the top. Breathe.
Bench Press
• Setup . Lie on the flat bench with
your eyes under the bar. Lift your
chest and squeeze your shoulder-
blades. Feet flat on the floor.
• Grab the bar . Put your pinky on
the ring marks of your bar. Hold
the bar in the base of your palm
with a full grip and straight wrists.
• Unrack . Take a big breath and unrack the bar by straightening your arms. Move
the bar over your shoulders with your elbows locked.
• Lower the bar . Lower it to your mid-chest while tucking your elbows 75°. Keep
your forearms vertical. Hold your breath at the bottom.
• Press . Press the bar from your mid-chest to above your shoulders. Keep your butt
on the bench. Lock your elbows at the top. Breathe.
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Overhead press
• Stance . Heels hip-width apart. Feet flat on
the floor. Point them slightly out.
• Grip . Full grip. Bar in the base of your palm,
close to your wrists. Squeeze the bar.
• Grip Width . Narrow grip just outside your
shoulders. Don't use a wide Bench grip.
• Wrists . Straight line bar to wrist to elbow.
Don't let your wrists bend back or they'll hurt.
• Elbows . Almost under the bar from the side
view. About 45° in from the front. No flaring.
• Forearms . Perpendicular to bar.
• Upper-arms . Not parallel to the floor. Your forearms must be vertical.
• Chest . Lift your chest by arching your upper-back.
• Head . Keep your head neutral.
• Lower Back . Keep your lower back neutral. Don't over-arch and hyper-extend.
• Torso . Lean slightly back at the bottom. Move forward at the top.
• Window. Think about looking through a window when pushing the bar up. Don't
keep your head leaned back.
• Breathing . Inhale at the bottom before you press. Hold your breath at the top.
Exhale at the bottom.
• Bar Path . Press the bar in a vertical line from your shoulders over your head,
above your shoulders.
Barbell row
• Setup . Bar over mid-foot, shoulder-
blades over bar, hips high, bent knees,
back neutral
• Barbell . On the floor, over your mid-foot,
at the start of each rep
• Stance . Medium, wider than on Deadlifts
but narrower than on Squats
• Feet . Whole foot flat on the floor, turn
you toes about 30° out to the side
• Knees . Unlocked, back and pushed out
to the side so the bar can't hit them
Hold a barbell using a
pronated grip and bend
at your waist to bring
the torso forward
Keeping your torso
stationary and the
elbows near your body,
pull the barbell towards you
• Grip . Full grip. Both palms face you. Bar rests low in your hands.
• Wrists . Keep them straight to avoid wrist pain. For Yates row use underhand grip
• Elbows . Locked at the bottom, pull them to the ceiling and behind your torso
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• Lower back . No rounding or excess arch.
• Way up . Pull your elbows to the ceiling, keep your knees back, raise your torso
• Top . Bar against lower chest, elbows behind torso, torso slightly above horizontal
• Between reps . Bar on the floor, don't bounce, rest a second, get tight, pull again
• Way down . Lower the bar fast but under control, keep your knees back
A simple Starter Program
If you're able to do five reps on each set, you add weight to the exercise - usually
around 5 pounds - in the next workout. Your goal is to keep on adding weight to
each exercise, but do NOT sacrifice your form for heavier weight, leave your ego at
the door. You come to the gym to get better not to impress thots, and gym bros,
how much you weight you can lift incorrectly.
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Squat 5x5
Squat 5x5
Squat 5x5
Bench Press 5x5
Overhead Press 5x5
Bench Press 5x5
Barbell Row 5x5
Deadlift 1 x5
Barbell Row 5x5
Week two starts with workout B,
and looks like this:
Monday: Workout B
Wednesday: Workout A
Friday: Workout B
Squat 5x5
Squat 5x5
Squat 5x5
Overhead Press 5x5
Bench Press 5x5
Overhead Press 5x5
Deadlift 1 x5
Barbell Row 5x5
Deadlift 1 x5
Post-Workout Nutrition
Unlike what has been thought you don't have an "anabolic window." It doesn't matter
if you eat during your workout, 5 minutes after your workout or 2 hours after. As long as
you get protein in afterwards is what matters. I do a scoop of whey and a scoop of
collagen.
Injury
If you feel pain stop. Let it heal before working it again. Know the difference between
hurt and sore. There's nothing wrong with this. Health AND fitness. For an injury doing
R.I.C.E is important. Rest, ice, compression and elevation. This will speed recovery
significantly.
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When Recovering from Injury
• Mega Vitamin C dose (5-12g) - Helps your body form blood vessels, muscle tissue
and collagen. It can also assist your body in healing.
• 8 hours Sleep, Zinc, Vit A, Omega 3, Protein, and Calcium
Cardio
There are benefits to doing HIIT High intensity interval training for testosterone, speed,
and cardiovascular health that long distance endurance runs won't give you. 30seconds
walking and 60 seconds springing, but of course this can be applied to swimming,
biking, rowing, and other.
Note: If you ever need assistance or tips don't be afraid to ask someone else in the
gym. The gym is an easy way to make friends.
Your body is the culmination of millions of years of evolution, pressure, struggle, and
triumph. Will you let it become a wretched shell of its potential or will you triumph over
this world and create a physique, an image, a feeling within yourself that even the
Gods respect?
"It is a disgrace to grow old through sheer carelessness before
seeing what manner of man you may become by developing
your bodily strength and beauty to their highest limit.
But you cannot see that, if you are careless;
for it will not come of its own accord."
-Socrates
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Supplements
Almost all of these supplements can be found on BulkSupplements for a relatively
cheap price.
Creatine
Despite the negative press, the International Society of Sports Nutrition regards
creatine as extremely safe, concluding that it is one of the most beneficial sports
supplements available. Creatine use can increase maximum power and performance
in high-intensity anaerobic repetitive work (periods of work and rest) by 5 to 15%.
Creatine has no significant effect on aerobic endurance, though it will increase power
during short sessions of high-intensity aerobic exercise. Creatine affect on growth
hormone: A 20-gram dose of creatine significantly increased HGH levels for 2-6 hours.
Supplementing with creatine can result in significant increases in muscle mass. This
applies to both untrained individuals and elite athletes. In one review, adding
creatine to a training program increased strength by 8%, weightlifting performance
by 14% and bench press one-rep max by 43%, compared to training alone.
Creatine may reduce symptoms and slow the progression of some neurological
diseases, although more research in humans is needed. Although people associate
creatine with dehydration and cramps, research doesn't support this link. In fact,
studies suggest it can reduce cramps and dehydration during endurance exercise in
high heat.
Creatine HCL does not have side effects like water retention and diarrhea and is the
best version of creatine now. To take advantage of the performance enhancing
effects of Creatine HCI, it is best taken consistently on a daily basis. The most
efficacious dose is a single 1-2 gram serve first thing in the morning on non-workout
days, or immediately post-workout on workout days.
Glutamine
Glutamine is an important amino acid - essential for immunity, injury recovery, and
intestinal health. It is found in all foods that contain protein, but also supplements. It is
non-essential and conditionally essential in humans, meaning the body can usually
synthesize sufficient amounts of it, but in some instances of stress (Lifting / Injury /
Illness), the body's demand for glutamine increases, and glutamine must be obtained
from the diet. Glutamine's affect on growth hormone levels: A single 2-gram dose may
increase short-term levels up to 78%. Studies have also shown that it has no effects on
muscle mass or performance. However, some research has reported that glutamine
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supplements may decrease muscle soreness and improve recovery after intense
exercise.
Glutamine and Carnitine: These are probably not effective at increasing muscle mass
in young or middle-aged active individuals. However, studies have shown carnitine can
have some benefits for muscle mass in the elderly
Beta-Alanine
Is an amino acid that reduces fatigue and may increase exercise performance. One
study showed that taking 4 grams of beta-alanine per day for eight weeks increased
lean body mass more than a placebo in college wrestlers and football players. Another
study reported that adding a beta-alanine supplement to a six-week, high-intensity
interval training program increased lean body mass by about 1 pound (0.45 kg) more
than a placebo.
Branched-Chain Amino Acids (BCAAs)
A small amount of research has shown that BCAAs may improve muscle gain or reduce
muscle loss, compared to a placebo. Branched-chain amino acids are important for
muscle growth. They are found in many foods, and it is unclear if taking them as a
supplement is helpful when you already consume enough protein.
HMB
May help increase muscle mass in those who are beginning a weight training program,
but it appears to be less effective for those with training experience.
Testosterone Boosters: Testosterone-boosting supplements include D-aspartic acid,
tribulus terrestris, fenugreek, DHEA and ashwagandha. It's likely these compounds only
benefit those with low testosterone
Growth Hormone Boosting Supplements
Ornithine : One study gave participants ornithine 30 minutes after exercise and found a
greater peak in HGH levels.
L-dopa : In patients with Parkinson's disease, 500 mg of L-dopa increased HGH levels
for up to two hours.
Glycine : Studies have found glycine can improve gym performance and provide short¬
term spikes in HGH
Protein Powders (Soy Free / Unsweetened):
• Grass Fed Whey Protein (Quick Absorption - Best for post workout)
• Hemp Protein (High Omega 3, 20 Amino Acids, High in Magnesium/Zinc)
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• Collagen Peptides (As supplement or Bone Broth - Beneficial for Joints, Bones, Skin,
and Hair / Strengthens gut lining)
• Casein Protein (Slow Digestion - Best before bed)
• Mass Gainer (For the skinny lads looking to gain weight)
Vitamin C (Sodium Ascorbate)
I suggest doing your own research into the benefits of Vitamin C. It isn't just important
for reducing likelihood of a flu. It can cure cancer in some cases and childhood illnesses
like whooping cough. Look up Dr Suzanne Humphries - she has many videos on the
benefits. Dosage can range from just a gram to several. The below info was taken from
her website. Vitamin C, or ascorbic acid, helps your body form blood vessels, muscle
tissue and collagen. It can also assist your body in healing.
Dosage
Authorities often recommend a daily intake of 60-100 milligrams. Something more
is recommended during pregnancy, lactation and smoking. Up to 2 grams are
usually listed as safe. In case of disease treatment, from 500 milligrams to 10 grams
or more per day is recommended. For gram doses, one must take into account the
amount of bowel intolerance that varies with the individual but also with the actual
disease load. In addition, higher dose vitamin C (> 5 grams / day) may increase the
secretion of minerals and trace elements, which justifies simultaneous intake of
multivitamin mineral preparations.
Side effects / Security
For most people, any risk of taking vitamin C as a supplement is very small. It is
common for vitamin C to contribute to looser stools. Vitamin C is thus a good
remedy for constipation. The risks that vitamin C can cause kidney stones have
been justified on the basis of theoretical reasoning. Epidemiological studies are
promptly speaking against this, but it may be that in people with disposable kidney
stones there may be a risk. It has also been stated that this risk can be counteracted
by magnesium.
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Optimization
General
Read more, Spend less time on phone, listening to vinyl
(dopamine), walking barefoot while hiking, visit the sauna.
Lips
If they are cracked and chapped use some damn chapstick.
It doesn't look cool to have a bloody lip because you're too
lazy to buy some chapstick.
Breath
Causes : Poor Dental Hygiene, Strong Foods and Beverages
(garlic/onion), Smoking, Dry mouth, Periodontal Disease,
Sinus, Mouth, or Throat Conditions,
Counteract : Treat your underlying medical conditions, use a
cover up (breath spray), brush teeth and floss multiple times
a day (before any encounter with boss, girlfriend or
boyfriend, or any other important person), use homemade
mouthwash, and stay hydrated
Skin (Avoid acne)
Eat right (Minimize sugar, high fat/protein, get
antioxidants), HYDRATE Gallon+, Use a natural
moisturizer (Coconut oil), try a face mask
(Activated Charcoal Mud Mask), when shaving do
it right to minimize redness and cuts, inflammatory
foods, commercial dairy, increase sun exposure,
and lower stress
Teeth
Reduce sugar and acidic foods (citric/soda), hydrate, brush teeth and tongue after
every meal, floss twice a day, and use natural mouthwash. Use a whitening toothpaste.
Toothpaste : Either use activated charcoal toothpaste or Homemade 3tbs coconut oil,
Itbs baking soda, and Itbs of sea salt (Optional add a drop of peppermint oil)
Mouthwash : To make a baking soda mouthwash, add 2 teaspoons of baking soda to 1
cup of warm water. Swish the mouthwash around in your mouth for at least 30 seconds
before spitting it out. / Add 2 tablespoons of apple cider vinegar to 1 cup of water.
Gargle for at least 30 seconds before spitting it out.
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**Supplement Collagen protein for hair, nail, and teeth health
Red Light Therapy Benefits
Red light is thought to work by producing a biochemical effect in cells that strengthens
the mitochondria. The mitochondria are the powerhouse of the cell — it's where the
cell's energy is created. The energy-carrying molecule found in the cells of all living
things is called ATP (adenosine triphosphate).
• Promotes wound healing and tissue repair
• Improves hair growth in people with androgenic alopecia
• Help for the short-term treatment of carpal tunnel syndrome
• Stimulates healing of slow-healing wounds, like diabetic foot ulcers
• Reduces psoriasis lesions
• Aids with short-term relief of pain and morning stiffness in people with rheumatoid
arthritis
• Reduces some of the side effects of cancer treatments, including oral mucositis
• Improves skin complexion and builds collagen to diminish wrinkles
• Helps to mend sun damage
• Prevents recurring cold sores from herpes simplex virus infections
• Improves the health of joints in people with degenerative osteoarthritis of the knee
• Helps diminish scars
• Relieves pain and inflammation in people with pain in the
Achilles tendons
Men
Hair
For good hair health follow a proper diet and supplement
collagen if you'd like I've found since using collagen my facial
hair is thicker making it harder to shave. Get a proper haircut at
least twice a month. Undercut, High and Tight, no hair on the
ears.
Shaving
Either shave or don't - Having stubble everyday makes you look
lazy (Creating that good habit transfers to other things). If you
are going to have a beard make sure it is properly groomed.
Closest Shave
Start with a hot shower or warm water on your face - this opens your pores and
loosens the hairs. Then apply a cream and massage it in. I warm up my razor while
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doing all this stuff. Pull your skin in places where it is usually harder (chin) to get a
smoother cut. You can buff the blade by running your finger in the opposite
direction of the blade. If you have redness or discomfort apply some aloe vera.
Style
Yes. Style affects your health. Being able to dress properly whether for church, dinner
out, or even while working it matters. I'm not going to on a tirade about matching,
sustainable brands, or aesthetic fit. Spend some time looking for good looks to suit
your taste (Vintage, modern, etc). Sometimes simplicity works the best. You can find
good rustic or vintage clothes at thrift stores - not everything is expensive. Stop
wearing band t shirts and cargo shorts.
Women
Healthy Feet :
Soak your feet in a bowl of warm water for about 10 minutes to soften the skin (add V 2
cup Epsom salt or 5 drops of essential oil of your choice). Dry your feet thoroughly,
especially between your toes. Massage your feet with rich foot skin cream.
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Women's Health
Fitness
Heart disease is the leading cause of death for
American women. Exercise is one of the best
ways to prevent heart disease and keep your
ticker strong. Cardio alone isn't enough for
optimal health and fitness. You should
combine it with some type of strength
training. Strength training builds muscle,
boosts metabolism, and helps you maintain
stronger bones. This is especially important in postmenopausal women. Start with
bodyweight workouts (Push ups, crunches and sit ups, air squats, lunges, and pull ups).
When you've built some endurance with those and your comfortable with fitness go to
the gym and try some methods explained previously.
Diet
Eating a balanced diet starts with avoiding unhealthy foods. Packaged and processed
foods are often full of sugar, unhealthy seed/nut oils, and phytoestrogens. Eat a
balanced diet with plenty of steak and
eggs, butter and diary, vegetables, whole
grains like quinoa and oatmeal, and fresh
fish.
Vitamins
You can take a daily multivitamin but eating
vitamin-rich foods serves up the extra
benefits of healthy fiber and minerals. Eat a
variety of foods and you should meet your
vitamin, mineral, and fiber requirements
without the need for a supplement.
However I have mentioned the
supplementation of Vitamin to be a great benefit for strengthen immunity and illness -
it is actually better to get this as a supplement than through foods because of how
concentrated it is.
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Aging
Aging is part of growing older and wiser, but that doesn't mean you have to take the
inevitable aches and pains lying down. Healthy aging also emphasizes things you
shouldn't do, such as using tobacco products and drinking excess alcohol. You can also
help slow aging by learning to manage stress and cope with mental health issues that
will naturally arise throughout your life. The skin-related choices you make in your 20s,
such as tanning beds and long days at the pool, will rear their ugly heads as you age.
Prevent from being exposed to evening sun or too much during the day. Most
sunscreens are filled with toxins which will be covered later.
Sexual health
The best way to stay healthy and prevent STDs is to refrain from sex until you are sure
the person you are with you are going to be with for the rest of your life. I have many
female friends who are bonded to very bad guys simply because of your biological
mechanism for bonding.
If you are following the above guideline than this won't be an issue, but if you do
absolutely avoid birth control. This info was taken from Somali Pirate on Twitter.
Birth Control Causes
• Causes cervical cancer - Five year usage DOUBLES chances of cervical cancer
• Delaying pregnancy increases breast cancer in general Five year usage causes
persistent increase in risk even after usage ceases
• There is NO DIFFERENCE between modes of hormonal birth control and cancer
links (Lower hormone dose =/= lower cancer risk)
Reproduction - Lowers fertility:
• Dramatically lowers fertility while women who are using the pill (obviously)
• Causes drop in fertility after usage, prevents 50% of women from conceiving
from 1 to 6 years (over 30), most under 3 years (under 30 only)
• Shrinks ovaries: Size reduction between 29-52%, largest reduction in YOUNG
women 19-30 y/o
• Increases chance of birth defects in children
Pregnancy
Whether you're pregnant, trying to become pregnant, or just starting to consider it, a
healthy life for your baby starts with preparation. Even before you take a pregnancy
test, you can take significant steps to protect your future baby's health. Follow the
previous guidelines to diet explained in diet. Cut all stimulants, drugs, alcohol,
smoking, processed foods, and even sugar. All of these things transfer to the child.
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Eliminate exposure to BPA and tap water. Eat plenty of grass fed meat, dairy, and
pastured eggs.
Books :
Nourishing Traditions: Book of Baby & Child Care
Natural Family Planning (by @MichHoivata)
Sometimes called Fertility Awareness Method means the usage of the knowledge of
your own cycle to either achieve or avoid pregnancy without the assistance of any
imposed change onto the body or the sex act. No pills, plastic, latex, heavy metals,
scalpels, or needles involved. While NFP and FAM are both heavily discussed in a
Catholic setting many non-catholic couples use the tools provided to space out their
children. As a woman, using NFP can help you better understand what is "normal" for
your own body as well as notice any changes that could indicate health issues. Many
symptoms would be masked by hormonal contraceptive.
FAM teaches and educates you with regard to your own body. When something is
"off" a NFP chart will highlight where the changes are and symptoms are not
masked by hormonal birth control methods. There are zero side effects. As a couple
you can stop at any time, for any reason.This knowledge can be used to help you
avoid pregnancy, or to get pregnant. Also, an unexpected benefit is that it
encourages communication and understanding between partners and flourishes
best in the context of a stable, committed, intimate relationship.
If used accurately, FAM has an effectiveness that is equal to or surpasses most
artificial contraception out there. The reason it's often chided is that it is more
difficult to learn, understand, and use correctly than artificial methods of avoiding
pregnancy. There is an upfront cost of time and money (testing strips, BBT
Thermometer), and an ongoing cost in commitment and dedication. The other
major drawback is simply a biological fact: women are most receptive to sex and
most easily aroused when they are most fertile. If you're unwilling to use another
method during this period (diaphragm, spermicides, and most commonly
condoms), it can be somewhat frustrating, both for you and your partner.
The female reproductive cycle is split into three phases. The first is the follicular
phase, or the pre-ovulation phase. This is when the ovary prepares an egg for
release. It is characterized by a high amount of follicle-stimulating hormone (FSH),
and a gradual increase in oestrogen. Once the egg reaches maturity, fueled by
these two hormones, it triggers a sudden spike in luteinizing hormone, which
triggers the release of the egg, and a rise in progesterone to further facilitate the
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development of the uterine lining. Now that the egg is released, one of two things
can happen: you can have a period, or you can get pregnant. This phase is called
the luteal phase. As the egg kicks around, the follicle from which it came (now
known as the corpus luteum) gradually puts out lower and lower levels of oestrogen
and progesterone. Once these levels are low enough, the body decides that
pregnancy isn't going to happen, and you have a period, while another follicle is
recruited to start the whole thing over again. Therefore, the most fertile days, once
accounting for sperm lifespan in non-hostile cervical fluid, are the 4-5 days leading
up to ovulation and the day of ovulation.
There are three major signs of fertility that can be easily tracked, and a couple
others than can be used as a more secure backup. You'll see lots of "methods"
thrown around (Billings, Marquette, etc) - they're all just combinations of these four
tracking methods.
1. Cervical mucus : The vagina is a naturally acidic (PH < 7) place and fairly
hostile to sperm, which is carried in an alkaline (PH > 7) fluid. The closer to
ovulation the woman is, the more the vagina accommodates sperm, PH-
wise. The consistency and amount of mucus or fluid produces is also a good
indicator. Right after menstruation, there is typically very little mucus, and it's
thick and often opaque - a bit like school paste. As you progress, you get
slightly thinner, and sort-of opaque, maybe like lotion or coconut oil. The
mucus ideal for conception is stretchy, clear, abundant, and sticky - think raw
egg white. Then after the fertility window, you cycle back down until you
undergo menstruation again. By testing and recording your mucus on a chart
you can spot your ovulation. Wash your hands first!
2. Basal body temperature : The human body temperature varies throughout
the day based on the last time we ate or drank, how long we've been awake,
the weather outside, etc. In order to minimize these variables, NFP uses the
basal body temp (the lowest body temp, which happens during long periods
of sleep). At the time of ovulation, due to the spike of hormones, this
temperature will increase by about a half-to-whole degree F (quarter-to-half
degree C). You get this with a special BBT thermometer. There are many on
the market and some even sync to NFP apps. Simply your temperature the
moment you wake up and record it. Note, this tells you when ovulation has
already occurred, so it's not terribly useful for predicting ovulation until you
get the hang of tracking it.
3. Cervical position : The cervix changes position throughout the cycle and
becomes softer and opens slightly to accommodate semen during ovulation.
During non-fertile times, the cervix will be high/far (difficult to reach), and will
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be hard, like the tip of your nose. As ovulation nears, the cervix will lower
slightly, open a little, and grow softer, feeling more like your earlobe. Testing
is done by physically reaching in and feeling for your cervix with your fingers.
Again, wash your hands.
LH Tracking: Buy a packet of strips every month that test for the surge of lutenizing
hormone that correlates with ovulation. These work the exact same way as a
pregnancy test - via urine sampling. Generally you don't want to use the first
morning urine; for these tests, you test about the same time every day, any time
after about 10AM.
My recommendation is to download the very excellent app Kindara on the mobile
device of your choice. Not only does it have all the tracking tools you could
possibly want, but you can also post your charts (anonymously) to other users, who
can then help you interpret it until you get the hang of reading your own chart. It
has a Bluetooth-enabled thermometer called Wink but any BBT thermometer just
fine.
Reading for more information
Taking Charge of Your Fertility by by Toni Weschler
The Sinner's Guide to NFP by Simcha Fisher. This book is specifically written for
a Catholic audience
Lactational Amenorrhea Method (LAM) Generally, breastfeeding an infant
delays the first postpartum ovulation cycle for many months. There are 3 points
and all 3 must be true or LAM is not a method of birth control.
• Baby must be under 6 months old
• Baby must be exclusively breastfed (No supplemental formula and has not yet
been introduced to solid foods)
• Mother's period has not returned.
Breastfeeding and First Foods
With few exceptions, breastfeeding is the best way to feed your child for both you and
your infant. It is recommended that a baby's primary source of nutrition is breast milk,
or formula-milk (recipe below) for the first year of life. If you struggle to breastfeed
reach out to a local International Board Certified Lactation Consultant (IBCLC) or look
for local breastfeeding support groups such as La Leach Leauge.
Benefits to baby include but aren't limited to fewer episodes of illness, reduces risk
of hypertension, obesity, diabetes, asthma, increased IQ, lower risk of developing
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allergies, lower rate of SIDS, cancer, ear infection, gastrointestinal disrupt,
emotional Support/Bonding
Benefits to mother include but are not limited to reduced risk of breast cancer, type
2 diabetes, and osteoporosis, reduces the risk of uterine and ovarian cancer,
promotes postpartum emotional health and postpartum weight loss, emotional
support/bonding, costs significantly less than formula
For the first 6 months of life a child should be exclusively breastfed (or formula fed),
at that time parents will slowly start to introduce solid foods. Babies can be
introduced to a variety of whole foods. While many grandparents will tell you how
they fed their baby rice cereal at 2, 3 or 4 months old rice cereals rice cereals are
nutritionally garbage, they have little value and they can often pose a choking
hazard.
How you introduce your child to solids is parental preference. Weather starting with
purees or Baby Led Weaning it's important to avoid sugar, juices, and choking
hazards. Honey should be avoided completely for the first year due to the risk of
botulism. A child's brain is developing rapidly in the first 3 years of life and children
that wean from breast milk prior to the natural age (between 4 and 7) will need
ample healthy fats from sources such as cows milk, butter, cheeses and yogurt,
avocado, coconut oil, and fatty fish. As previously mentioned try to get Grass fed
dairy.
Reading for more information
"The Womanly Art of Breastfeeding" by La Leche League International
"Ina May's Guide to Breastfeeding" by Ina May Gaskin
Organic Homemade Infant Formula
If using a formula is absolutely necessary I found a good organic formula recipe.
This is a complicated recipe because
Ingredients (Includes purpose of each ingredient)
• 2 cups whole raw cow's milk preferably from pasture-fed cows (Vitamin A/D)
• 1/4 cup homemade liquid whey see recipe in "notes" below Note: Do NOT
use powdered whey or whey from making cheese (which will cause formula
to curdle). Only homemade whey made from yoghurt or kefir. (Probiotic and
Minerals)
• 4 tablespoons lactose (Natural Glucose)
• 1/4 teaspoon bifidobacterium infantis (Probiotic)
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• 2 or more tablespoons good quality cream preferably not ultra-pasteurized,
more if you are using milk from Holstein cows (Fat)
• 1 teaspoon cod liver oil (Omega 3)
• 1 teaspoon sunflower oil (Vitamin E)
• 1 teaspoon extra virgin olive oil (Fat)
• 1/4 teaspoon high-vitamin butter oil optional (Fat)
• 2 teaspoons coconut oil (Fat)
• 2 teaspoons Frontier brand nutritional yeast flakes (Probiotic)
• 2 teaspoons gelatin (Collagen)
• 1-7/8 cups filtered water
• 1/4 teaspoon acerola powder (Vitamin C)
Instructions
1. Put 2 cups filtered water into a pyrex measuring pitcher and remove 2
tablespoons (that will give you 1-7/8 cups water).
2. Pour about half of the water into a pan and place on a medium flame.
3. Add the gelatin and lactose to the pan and let dissolve, stirring occasionally.
4. When the gelatin and lactose are dissolved, remove from heat and add the
remaining water to cool the mixture.
5. Stir in the coconut oil and optional high-vitamin butter oil and stir until
melted.
6. Meanwhile, place remaining ingredients into a blender.
7. Add the water mixture and blend about three seconds.
8. Place in glass bottles or a glass jar and refrigerate.
9. Before giving to baby, warm bottles by placing in hot water or a bottle
warmer. NEVER warm bottles in a microwave oven.
Note:
Homemade Whey Recipe: Makes about 5 cups.Homemade whey is easy to
make from good quality plain yoghurt, or from raw or cultured milk. You will
need a large strainer that rests over a bowl.If you are using yoghurt, place 2
quarts in a strainer lined with a tea towel set over a bowl. Cover with a plate
and leave at room temperature overnight. The whey will drip out into the bowl.
Place whey in clean glass jars and store in the refrigerator.lf you are using raw or
cultured milk, place 2 quarts of the milk in a glass container and leave at room
temperature for 2-4 days until the milk separates into curds and whey. Pour into
the strainer lined with a tea towel set over a bowl and cover with a plate. Leave
at room temperature overnight. The whey will drip out into the bowl. Store in
clean glass jars in the refrigerator.Source: Nourishing Traditions by Sally Fallon
with Mary G. Enig, PhD.
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When it comes to keeping children out of the doctor especially for whooping
cough Dr Suzanne Humphries has good information about Vitamin C as a
antidote for things like that.
Good Parenting
Being a parent is tough, hard work. However, it's also incredibly rewarding. You'll have
questions, and you'll need help. A strong support network 'tribe' of friends and family
members you can call on is vital. This doesn't need to be said, but I am going to: A
child needs his/her mother - be there for them.
Breast Health
Breast cancer is one of the most common types of cancer in American women. If you
have a family or personal history of breast cancer, your risk for developing this
condition is higher. Like many cancers they arise from inflammation. Inflammation is
reduced by consuming less inflammatory foods like refined wheat/sugar/trans fat/
vegetable oil/excessive alcohol and limiting exposure to pesticides through GMOs.
Get a yearly mammogram screening after 40.
Stress
Kids. Family. Friends. The farm. Many women are swimming in stress and
responsibilities, which can manifest more than just gray hairs.
Excessive stress can translate to:
• High blood pressure
• Upset stomach or other gastrointestinal issues
• Back pain
• Relationship conflicts
• Sleeping difficulties
• Abdominal weight gain
You can manage stress with relaxation techniques such as:
• Prayer
• Meditation
• Yoga or tai chi
• Exercise
• Hiking and going into nature
• Listening to Lofi hip hop radio - beats to relax/study to
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Avoid known health risks
Many health issues are common among both men and women. However, some
conditions may be more common in women or impact women differently than they do
men. These include:
Heart disease
Heart disease is the leading cause of death among American women. Additionally,
women are more likely than men to die following a heart attack.
Stroke
Women are more likely to have a stroke than men. Men and women share many of
the same risk factors for stroke, including high blood pressure and high cholesterol.
However, women have several unique risk factors. These include: birth control use,
pregnancy, hormone replacement therapy
Urinary tract issues
Women have a shorter urethra, which means bacteria have a smaller distance to
travel before they reach your bladder and start an infection. For that reason, urinary
tract problems, including infections and incontinence, are more common in women.
Alcohol intake
Men are more likely to abuse alcohol and become dependent upon it. However, the
impacts of chronic alcohol use are greater on women than men. These
complications include heart disease and breast cancer. Additionally, babies born to
women who drink alcohol during pregnancy may have a condition called fetal
alcohol syndrome. This can cause brain damage and learning delays.
Depression
Women are more likely to show signs of depression than men. From ages 14 to 25,
women are twice as likely than men to have depression. That ratio narrows with age.
Osteoarthritis
While this common form of arthritis can occur in both men and women, it's more
common in women over age 45.
Follow: @BraveTheWorld
This information was found on healthline.com or at least some of it
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Navigating Cosmetics
Lobbyists are paid to turn a blind eye so that many toxic additives can be slipped into
our consumer goods.
Harmful Cosmetic Ingredients
Parabens
Possess estrogen-mimicking properties that are associated with increased risk of
breast cancer. They can be found in makeup, body washes, deodorants, shampoos
and facial cleansers. Personal care ingredients that include: "ethyl," "butyl,"
"methyl," and "propyl" are from the paraben family.
Synthetic colors
These synthetic colors are derived from petroleum or coal tar sources. Synthetic
colors are suspected to be a human carcinogen, a skin irritant and are linked to
ADHD in children, (ex Red 27 or blue 1)
Fragrance
Found even in many organic soaps causes allergies, dermatitis, respiratory distress
and potential effects on the reproductive system. Look for products instead that list
the scents specifically, and those should be named as essential oils or labeled as
"no synthetic fragrance" or "phthalate-free."
Phthalates
The main phthalates in cosmetics and personal care products are dibutyl phthalate
in nail polish, diethyl phthalate in perfumes and lotions, and dimethyl phthalate in
hair spray, They are known to be endocrine disruptors and have been linked to
increased risk of breast cancer, early breast development in girls, and reproductive
birth defects in males and females. Unfortunately, it is not disclosed on every
product as it's added to fragrances (remember the "secret formula" not listed).
Phthalates generally include the term "phthalate" in the name, like "diethyl
phthalate."
Triclosan
Is a widely used antimicrobial chemical that's a known endocrine disruptor --
especially thyroid and reproductive hormones, and a skin irritant. Found in
toothpastes, antibacterial soaps and deodorants.
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Sodium lauryl sulfate (SLS) / Sodium laureth sulfate (SLES)
This surfactant can be found in more than 90 percent of personal care and cleaning
products (think foaming products). A major concern about SLS is its potential to
interact and combine with other chemicals to form nitrosamines, a carcinogen.They
can be found in shampoo, body wash/cleanser, mascara and acne treatment.
Formaldehyde
It is a carcinogen and known to cause allergic skin reactions and it may also be
harmful to the immune system. It can be found in nail polish, body washes,
conditioners, shampoos, cleansers, eye shadows, nail polish treatments.
Toluene
A petrochemical derived from petroleum or coal tar sources. You may see it on
labels listed as benzene, toluol, phenylmethane, methylbenzene. Expecting
mothers should avoid exposure to toluene vapors as it may cause developmental
damage in the fetus. Toluene has also been linked to immune system toxicity. It can
be found in nail polish, nail treatments and hair color/bleaching products.
Propylene glycol
It's classified as a skin irritant and penetrator. It has been associated with causing
dermatitis as well as hives in humans
Sunscreen chemicals
Common names are benzophenone, PABA, avobenzone, homosalate and
ethoxycinnmate. These chemicals are endocrine disruptors and are believed to be
easily absorbed into the body. They may also cause cellular damage and cancer in
the body.
Avoid plastic. A so-called "clean" personal product can lose all of its integrity if it's
in a plastic jar or bottle. That's because plastics, particularly soft plastic (like a
shampoo bottle or toothpaste tube), can contain phthalates, which are prone to
leaching, particularly if there's a high oil content in the product like hair conditioner.
Look for plastic with recycling codes 1, 2, or 5 and avoid those with 3 or 7 as there's
a greater risk of phthalates in those.
Trusted Producers
Lush, Trader Joes, Whole Foods, or HOMEMADE
Look into using common garden or household ingredients for personal care. You'd be
surprised how much you can do with Coconut oil and beeswax or others.
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Coconut Oil: Moisturizer, lip balm, cracked skin, treat psoriasis
Clothing
Use natural fibers like Cotton, Linen, Hemp, or Wool and ditch harmful synthetic
clothing that act as xenoestrogens.
Synthetic Fabrics
This is the category that holds the majority of the skin-harming culprits. Man-made
fabrics like acrylic, polyester, rayon (bamboo), acetate, and nylon are treated with
thousands of harmful toxic chemicals during production. Toxic chemicals aside,
synthetic fabrics simply don't breathe, and anyone who's worn polyester on a hot
summer day is probably well aware of that. The fabric also traps odors. All signs
point to polyester being the number one worst fabric for skin.
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Online Stores & Resources
Supplements
Bulk Supplements
Brands
(Grass Fed Whey) Whey Fantastic Unflavored (75 servings for $58)
(Hemp Seed) Manitoba Harvest
(Grass fed butter and cheese) Kerrygold
Nutritional Info
www.whfoods.com
www.weightchart.com
www.healthline.com
www.ortomolekylar.se (Vitamin C)
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Sources
[1] Siri-Tarino, Patty W, et al. "Meta-Analysis of Prospective Cohort Studies Evaluating
the Association of Saturated Fat with Cardiovascular Disease." The American Journal of
Clinical Nutrition, American Society for Nutrition, Mar. 2010, www.ncbi.nlm.nih.gov/
pubmed/20071648 .
[2] Fernandez, Maria L. "Rethinking Dietary Cholesterol." Current Opinion in Clinical
Nutrition and Metabolic Care, U.S. National Library of Medicine, Mar. 2012,
www.ncbi.nlm.nih.gov/pubmed/22037012 .
[3] Berger, Samantha, et al. "Dietary Cholesterol and Cardiovascular Disease: a
Systematic Review and Meta-Analysis." The American Journal of Clinical Nutrition, U.S.
National Library of Medicine, Aug. 2015, www.ncbi.nlm.nih.gov/pubmed/26109578
[4] "9 Hidden Dangers Lurking in Your Tap Water." Natural Living Ideas, Susan
Patterson, 8 Apr. 2016, www.naturallivingideas.com/tap-water-dangers/ .
[5] Phillips, Stuart M, and Luc J C Van Loon. "Dietary Protein for Athletes: from
Requirements to Optimum Adaptation." Journal of Sports Sciences, U.S. National
Library of Medicine, 2011, www.ncbi.nlm.nih.gov/pubmed/22150425 .
[6] Hartke, Kimberly, et al. "Government Data Proves Raw Milk Safe." The Weston A.
Price Foundation, 7 Feb. 2017, www.westonaprice.org/government-data-proves-raw-
m ilk-safe/.
[7] Realmilk.com, Webmaster. "Is Raw Milk Safe for Babies?" A Campaign for Real Milk,
5 Mar. 2019, www.realmilk.com/safety/is-raw-milk-safe-for-babies/.
Contributors: @Joonny88 @MichHoivata @_corautrmors.
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We're all going to make it... Together.
Thank you for reading Living Healthy in the Modern World.
I hope you got something from it and apply some of the
lessons to your life. I look forward to
releasing Volume II in the future.
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